What are the healthy foods for eyes?

Eating the right and healthy food are very important for eye care. The food must contain the necessary vitamins, antioxidants and minerals. Eating the right foods can lower the risk of many eye diseases.

The important nutrients for eye health include:

• Vitamin A
• Vitamin C
• Vitamin E
• Selenium
• Zinc
• Antioxidants like lutein and zeaxanthin

A major US study has found that vitamins A, C, E, selenium and zinc can slow down the age-related macular degeneration in existing and low grade patients. Vitamins C and E may help to prevent development or to reduce the progression of cataracts.

Lutein and zeaxanthin are deposited in the eyes and these antioxidants help to scavenge or neutralize free radicals which can cause cell damage in the eyes. Overexposure to the sun’s UV radiation is a main cause of oxidative damage of the eyes. Dark coloured fruits and vegetables contain lutein and zeaxanthin and they include: spinach, kale, Brussels sprouts, kiwi fruit, mango, prunes, water melon, squash, broccoli, orange peppers, grapes, papaya, pumpkin, sweet corn, green beans, peas, oranges, peaches, sweet potatoes and dark green lettuce.

For maximum benefit eat the vegetables lightly cooked so that the cells are break down and the bioavailability of lutein and zeaxanthin is increased.

Vitamin A is rich in liver, carrots, spinach, mango, cantaloupe and kale. Vitamin C is rich in papaya, green bell pepper, oranges and in other citrus fruits, broccoli, sweet potatoes and red chilli. Plant oils are rich in Vitamin E.

Brazil nuts, ground nuts and other tropical nuts contain lot of selenium. In countries where the soil is poor in selenium many foods are enriched with this important mineral. Meat, nuts, pulses and beans are rich in zinc.

Can you explain me the difference between vitamin A and beta-carotene?

There are two forms of vitamin A, the preformed original vitamin A and as carotenoids. These carotenoids are called provitamins and the most well known is beta-carotene.

Beta carotene is converted into vitamin A once digested. Vitamin A is found in fats such as butter and margarine, but beta-carotene rich in fruits and vegetables which have bright colours.

Beta-carotene is an antioxidant. It can reduce the risk of heart disease and few cancers. It is very healthy if you take this from your fresh foods. Synthetic beta-carotene supplements can increase the risk of cancer. It is noted particularly among smokers.

Can you tell me about vitamin A?

Vitamin A is a fat soluble vitamin.

The health benefits include:

• It is necessary for healthy hair, skin and mucous membrane, so to say it is needed to promote a healthy body tissue
• Prevents night blindness
• Builds body’s resistance to respiratory infections
• Used successfully in the treatment of acne, boils and open ulcers when applied externally
• Aides in building of teeth and bones
• As an antioxidant it neutralizes the free radicals and this helping in antiaging
• Can prevent cancer in organs and glands lined with epithelial tissues such as lungs, bladder, mammary glands and prostate glands

The signs of vitamin A deficiency include:

• Loss of appetite
• Changes in the skin, keratinisation of the skin or coarse skin
• Acne
• Dull lustreless hair
• Problem with teeth
• Increased susceptibility to infection
• Achy, tired, burning, itching eyes
• Inflamed eye lids, eyeball pain
• Poor night vision or night blindness

Vitamin A is readily available in foods. Supplementation is not necessary.

The toxic effects of excess intake vitamin A include:

• Lead to toxicity-induced liver damage
• Fatigue
• Skin peeling
• Joint pain
• Nerve damage
• Can cause birth defects – should not be supplemented to pregnant. Women who want to become pregnant must also avoid vitamin A supplement.

I have analysed thousands of blood samples and in 99.9% the levels are in the reference range.

Is it dangerous to health to take beta-carotene food supplement?

20 to 30 years ago there are many studies which suggested that dietary supplements of beta-carotene and vitamin A might reduce the incidence of lung cancer. .

Beta-carotene and vitamin A are antioxidants which may prevent carcinogens from damaging DNA to cause cancer.

Beta-carotene supplements are not harmful to non-smokers. But smokers have got more lung cancer compared to others.

Food rich in beta-carotene, other carotenoids and other phytochemicals found in fresh vegetables and fruits are very healthy food for all including smokers.

We must be always careful with synthetic food supplements.

Food supplements are good if they are absolutely necessary. Before taking, it is a must to consult with your doctor or dieticians.