Short-sightedness and astigmatism have become a global issue. These are the leading cause of visual impairment and blindness. One in five children in India has these kinds of eye disorders. However, the populations from all over the globe suffering from multiple age-related eye problems like cataracts, diabetic retinopathy, glaucoma, and macular degeneration.
The eye is the most sensitive organ in our body. Poor eyesight reduces the self-confidence and quality of life of an individual. On the career front, it poses a negative impact and a significant threat to employment opportunities. Light exposure or high metabolic rate along with exposure to chemical and environmental toxins induces oxidative damage. These are some fundamental reasons for growing vision impairment cases all over the world. In 2002, the government of India collaborated with the World Health Organization and the International Agency for Prevention of Blindness to fight against untreated eye health issues. Evidence from clinical research recognized that nutritional intervention could be one of the measures to avoid the underlying cause of vision damage. Moreover, proper nutrition can impede the progression of eye diseases.
Nutrients for Preventing Eye Disease
Negligence of early preventive initiation and inadequate nutritional balance are primary reasons for eye disease. Essential nutrients such as vitamin C, Vitamin E, Vitamin A (β-carotene), zinc, and copper are playing a role in maintaining the integrity of eye functionality. Although the general population is aware of the importance of these nutrients for eye health, but still, an emergent needs require knowing the exact dosing to obtain a significant effect. National Eye Institute of America has recommended daily dosage of these nutrients for people having a higher risk to develop age-related macular degeneration. However, the daily requirement can vary from an individual’s perspective. In general, the daily dosage of these nutrients is as follows:
- Vitamin C – 425 mg
- Vitamin E – 400 IU
- Vitamin A – 28,640 IU
- Zinc – 69.6 mg
- Copper – 1.6 mg
All the nutrients follow some specific mechanism of action to prevent eye diseases and maintain eye health. Carotenoids, vitamin C & E, and zinc have potent antioxidant properties. Omega-3 fatty acids provide an anti-inflammatory effect that prevents the risk of age-related eye diseases.
Vitamin C
Oxidative stress damages fundamental structures of the body like protein, DNA, and RNA. The metabolic rate in the eye is high and tends to get intense oxidative damage. Vitamin C has sufficient antioxidant properties. Therefore adequate vitamin C in the diet can minimize oxidative stress damage. Vitamin C can be easily absorbed in the blood because of its water solubility. And reaches the eye tissues and prevents oxidative damage. Sufficient vitamin C consumption also enhances vitamin E production. Vitamin E is another essential nutrient with antioxidant properties. Different fruits and vegetables like orange, grapefruit, papaya, strawberries, blackberries, blueberries, broccoli, cabbage, and tomatoes are natural sources of vitamin C.
Vitamin E
Light-sensitive cells of the retina present in the inner structure of the eye play a primary role in visual perception. The retina is made up of fatty acids and is vulnerable to oxidative damage. Vitamin E is a potent antioxidant that prevents lipid oxidation and also acts as a free radical scavenger. It also acts as a vasodilator and inhibits platelet aggregation. Vitamin E prevents inflammation by regulating the immune system’s functioning. There are different natural food items like almonds, peanuts, wheat-germ oil, soybean oil, and sunflower oil which are good sources of Vitamin E.
Carotenoids
β-carotene, lutein, and zeaxanthin are three important carotenoids essential for healthy eyesight. Each of these carotenoids has a significant role in eye health and that are as follows:
β-carotene
β-carotene is present in different dietary products, acts as a pro-vitamin A in our body. This nutritional element assists in vitamin A levels maintenance in blood plasma. Vitamin A is essential for preventing eye dryness and night blindness that can occur in any age group. Lettuce, spinach, kale, carrot, apricots, broccoli, pumpkin, sweet potato are examples of certain fruits and vegetables that contain a sufficient amount of β-carotene. Individuals who have a higher risk to develop lung cancer should avoid excessive intake of β-carotene.
Lutein and zeaxanthin
Lutein and zeaxanthin are two carotenoids collectively referred to as macular pigments. They are primarily present in the retina and lens of the eye. The deficiency of these carotenoids can disturb the normal functioning of the eye. These two nutritional components are carotenoids. But they are not pro-vitamin A. These carotenoids also have antioxidant property decrease the risk of vision impairment. Dietary food items like Brussels sprouts, broccoli, sweet corn, peas, kale, lettuce, spinach are few rich sources of lutein and zeaxanthin.
Omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two common omega-3 fatty acids. They have potent anti-inflammatory properties. Both EPA and DHA can effectively reduce the risk of eye diseases and other related visionary disturbances. These two omega-3 fatty acids can prevent oxidative stress and improve vascularization. Omega-three fatty acids assist in proper blood circulation in the retina.
DHA is one of the primary fatty acids abundantly present in the retina and regulates thickness, permeability, fluidity, lipid-phase properties. Thus, DHA plays a significant role in photoreceptor-membrane functioning. Fish oil supplement is one of the most convenient ways to achieve the required amount of EPA and DHA.
Besides maintaining eye health, both of these omega-3 fatty acids can also prevent cardiovascular diseases. Omega-3 fatty acids have a preventive effect against atherosclerosis.
Zinc
Zinc is an essential mineral. It can boost immunity and improve the functionality of the natural antioxidant of the body. It reinforces the eye’s functioning by upholding the cell membrane structure. It also has a role in nerve signal transmission, which is essential for sense organ functionality. Multigrain cereals, cooked chicken, yogurt, milk, cheese, corn flakes, cashew nuts, peanuts, and almonds contain an adequate amount of zinc. You should include these items in our daily food consumption list to fulfill the requirement of zinc.
Protein malnutrition is another primary reason for vision impairment, apart from the insufficiency of these micronutrients and bioactive dietary ingredients. Besides leafy green vegetables and colorful fruits, an egg on the plate every day helps to retain strong eyesight. Research evidence supported that the regular intake of sufficient green vegetables and an egg could reduce 18 percent of cataract incidences. This regimen is also highly recommended for growing children and adolescents.
Several dietary supplements are available in the market. But NitaNaturale promotes natural sources for nutrition because of the most cost-effective measures to keep our eyes healthy.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/
- https://jandonline.org/article/S2212-2672(15)01183-1/fulltext
- https://www.macularsociety.org/sites/default/files/downloads/Accessible%20Nutrition%20JAN17.pdf
- https://www.health.ny.gov/publications/0911/
- https://www.researchgate.net/publication/266854432_Certain_Nutrition_Can_Help_Maintain_Vision_and_Eye_Health
- https://www.lshtm.ac.uk/files/Improving_health_worldwide_India.pdf