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Healthy food for sparkling eyes

An ideal diet for your eyes should include plenty of colourful fruits and vegetables.

Deepa Gupta | New Delhi |

Beautiful, sparkling eyes attract everyone towards them. After all, they’re the window to the soul. Eyes are the most expressive and attractive feature of your face with which you see the world around you and identify familiar and strange things. They’re the best mode to connect with people.

Promote eye health by eating your way to good eyesight and twinkling eyes.

Omega-3 fatty acids: Food sources are cold-water fish such as salmon, mackerel and herring, walnut and freshly ground flaxseeds. These foods may prevent degeneration and dryness of eyes.

Vitamin A: Food sources are chicken liver, eggs and buttermilk. These foods may protect eyes against night blindness and dryness.

Vitamin C: Food sources are red bell pepper, green capsicum, kale, strawberries, broccoli, oranges and cantaloupe. These nutrient sources may reduce the risk of cataract and macular degeneration.

Vitamin D: Food sources are salmon, sardines, mackerel, milk and orange juice fortified with vitamin D. The best source of vitamin D is exposure to sunlight. Eye benefits of vitamin D include reduction in the risk of macular degeneration.

Vitamin E: Food sources are almonds, sunflower seeds and hazelnuts. When vitamin E is combined with carotenoids and vitamin c, it may reduce the risk of advanced AMD.

Selenium: Food sources are seafood (shrimp, crab, salmon, and halibut), Brazil nuts, enriched noodles and brown rice. When combined with carotenoids and vitamin C and E, this nutrient may reduce the risk of advanced AMD.

Zinc: Food sources are kidney beans, chick peas, flax seeds, watermelon seeds, pumpkin seeds, cashews, mushroom, spinach, yogurt, chicken and oyster. Zinc is needed to convert vitamin A into its active form in order to maintain proper vision. Adequate intake of foods high in zinc can help improve night vision and symptoms of age related macular degeneration, a leading cause of blindness.

Lutein and zeaxanthin: Food sources are spinach, kale, turnip greens, collard greens and squash. These foods may prevent cataracts and macular degeneration.

Bioflavonoids: Food sources are citrus fruits, blueberries, cherries, legumes, soy products and red wine. These foods may protect eyes against cataract and macular degeneration.

Beta-carotene: Food sources are carrots, sweet potatoes, spinach, kale and squash. When these foods are taken in combination with zinc and vitamin C and E rich foods, they may reduce the progression of macular degeneration.

Take good care of your eyes and keep them sparkling by making these foods a staple of your diet. Get nutrients like omega-3 fatty acids, lutein, beta-carotene, zinc, selenium, vitamin A, C, D and E fill your plate to avoid vision problems. Research has also shown, there are eye health benefits from eating these nutrient-rich foods particularly dark leafy greens, orange-coloured fruits and vegetables and fish like salmon, tuna and halibut.