Care for Healthy Eyes

The window to the world are your delicate eyes.

Nothing can substitute the quality of life good vision offers. Eyes are too delicate that they don’t just demand your attention but also demand good nutrition, like any other part of the body. Some conscious efforts can protect your eyes, which also help in improving your vision.

Long Sitting work and continuous gazing into the computer screens, has really affected the quality of eye health we have now a days.

Most important of all is adequate sleep. Good sleep gives required rest to your eyes, so that it can function properly without getting tired and being puffy and red.

There is more to eye nutrition than just carrots. Certain eye friendly nutrients includes lutein and zeaxanthin, vitamin C, Vitamin A, beta-carotene, zinc, and essential fatty acids, which reduce the risk of certain eye diseases.

Many studies have shown that foods rich in lutein and zeaxanthin may reduce the risk of chronic eye disease including age-related macular degeneration and also prevent cataract.

Beta-carotene is great for eyes, it may reduce the progression of macular degeneration when taken in combination with zinc, vitamin C and E. Some of the food sources of beta- carotene are carrots, spinach, kale, sweet potatoes.

Vitamin C, a great antioxidant and found in fruits and vegetables, is  good for eye health. Scientific evidence suggests that vitamin C slow the progression of eye related problems when taken in combination with other essential nutrients. Best sources of Vitamin C are amla or Indian gooseberry, lemon, citrus fruits and all fresh vegetables and fruits.

Most of the people are aware of the fact that foods rich in vitamin-A, may protect against night blindness and dry eyes. It is found in leafy greens, butter, eggs, milk etc.

Omega 3 along with other essential fatty acids are believed to help reduce your tendency of getting dry eyes and maintain healthier eyes into old age. Also helps in maintaining the integrity of the nervous system, fuel cells and boost the immune system. Fish like tuna and salmon, nuts like almonds and walnuts are the best food sources for high levels of omega-3.

Zinc can help promote better vision and can be found in foods such as cheese, milk and poultry.

Other dietary supplements that are recommended for better functioning of eyes are vitamin E, selenium, calcium thiamine and folic acid.

And above all most importantly rest your eyes:

While at work majority of office jobs require constant and direct glaring at computer screen. Make sure to take a break, every 30 mins, look away about 20 feet in front of you for 20 seconds. This will help reduce eyestrain. Just close your eyes or get some fresh air.

A few yoga exercises for maintaining proper eye health are:


Relax, rub the palms of your hands vigorously, until warm and place the palms gently over your eyelids. Repeat 3 times.


Relax, blink around 10 times very quickly. Close your eyes and relax for 20 seconds. Repeat this exercise about 5 times.

Other exercise is nose tip gazing:

  1. Sit in a cross-legged pose. Lift the right arm straight directly in front of the nose.
  2. Making a fist with the right hand, keep your thumb pointing upward.
  3. Focus both eyes on the tip of the thumb.
  4. Now bend the arm and gradually bring the thumb to the tip of the nose, all the while having the eyes focused on the tip of the thumb.
  5. Remain in this position for a while with the thumb held at the tip of the nose with the eyes focused there.
  6. Continuing to gaze at the tip of the thumb, gradually straighten the arm. Perform at least five such rounds.

Near and distant viewing:

  1. Stand or sit by an open window with a clear view of the horizon. Keep the arms by your side.
  2. Focus on the tip of the nose for 5-10 seconds. Repeat this for about 10 to 20 times. Close and relax the eyes.

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