Nourish Your Vision With These Expert-Approved Healthy Foods And Habits
Here are the nutrients you should consume for improved eye function and repair:1. Vitamin A – supports night vision2. Lutein & Zeaxanthin – protect from light damage3. Vitamin E, C & Zinc – slow age-related decline4. Omega-3s – reduce dry eyes and support the retina
According to Luke Coutinho, the above-mentioned nutrients can be found in foods like spinach (rich in lutein & zeaxanthin), carrots (high in beta-carotene and vitamin A), chia, flax, walnuts, hemp, fatty fish or fish oil, (rich in Omega-3), almonds (excellent source of vitamin E) and Indian Gooseberry (loaded with vitamin C). "Foods like bell peppers, pumpkin seeds and blueberries also support eye health," he added.
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Luke Coutinho shares some additional lifestyle factors that matter just as much in maintaining eye health.
1. 20-20-20 rule – Every 20 mins, look 20 ft away for 20 secs
2. Prioritise deep sleep – your eyes repair while you rest
3. Morning sunlight (indirect) supports eye function
4. Palming & eye yoga – improve circulation & reduce fatigue
5. Wear UV-protective sunglasses outdoors
6. Stay hydrated – prevents dryness
7. Adjust screen brightness – reduce strain at night
8. Avoid smoking & excess alcohol – both increase degeneration risk
9. Control blood sugar & BP – essential for eye vessel health
10. Limit exposure to pollution/UV without protection
11. Cut down screen time and take regular breaks
Follow these tips to improve your eye health.
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