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- Everybody’s heard of the old belief that eating carrots can help you see in the dark. That may or may not be true, but a rapidly growing body of evidence indicates that eating certain foods can indeed help to safeguard your vision and conversely certain foods can increase the risk of vision deterioration.
- The most important nutrients essential to eye health are vitamins A, C and E, the anti¬oxidants lutein and zeaxantin, some essential fatty acids and microelement zinc. An adequate intake of these nutrients lowers the risk of eye disease, maintain acuity of vision, protect the eye-tissue cells from damage by freeradicals and ensure the proper function of the eye.
- Vitamin A is found in egg yolk, wholemilk, turnip greens, drumsticks, beets, carrots, spinach, mangoes, apricots, raspberries; vitamin C in Indian gooseberries (amla) guava, limes, oranges, papayas, potatoes; vitamin E in vegetable oils, eggs, butter; zinc in cereals, nuts and oilseeds and copper in barley, walnuts, cashewnuts, whole lentils; all these are important for the eyes.
- Generally speaking there are no foods bad for eyesight. A 2006 study by the Jean Meyer US Department of Agriculture (USDA) Human Nutrition Research Centre on Ageing found that certain high glycemic food like quickly digestable carbohydrates, candies etc. over a long period of time can damage the eye.