Dr. Shanta A Motwane

1. Corn

Lutein and zeaxanthin are the Prdominant  Carotenoids in corn, Accounting for approximately  70% of aain the human retina , the light –Senstive inner Surface of the  eye, Where they protect against oxidative damage caused by blue light. High levels of these carotenoids  in the blood are strongly linked with reduced risk of both macular  degeneration  and cataracts.

2. Kiwi fruit

Macular degeneration is the leading cause of vision loss in older adults. 3  or more serving of kiwi fruit per day  is proved to decrease macular degeneration by 36  percent. This is thought to be associated with the kiwi’s high levels of lutien and zeaxanthin-both of Which are  natural chemical found in the human eye.

3. Grapes

Resveratol present in grapes can protect against diabetic  neuropathy  and retinopathy , conditions caused by poorly controlled diabetes  where vision is severely affected . it reduces  the effects of natural changes and damage associated with diabetic neuropathy .

4. Spinach

Spinach is a rich source of riboflavin and thiamine as well as pigments like lutein , beta carotene, chlorophyllin and xanthenes. Spinach is thus very good for the maintenance of healthy eyes, cardiovasculat system , and nervous system.Beta carotene and lutein in spinach help maintain healthy eyes and prevent  the occurrence of eye disorders like itchy eyes ,dry eyes ulcers. Lutein  is also a  powerful antioxidant that help prevent cataract . Lutein and Xanthene  also help prevent macular degeneration caused by ageing .

5. Orange

Orange contains vitamins A and other anti-oxidents such as alpha carotene, bata –carotene , beta-  cryptoxathin , Zea –Xanthin, fibre, phyto- nutrients and lutein ,.  All these Phyto- chemical  are good for eye and eye vision.

6. Green peas

Fresh green peas carry  adequate amounts of anti- oxidents flavonoids such as carotenes, lutein and Zea – xanthin as well as vitamins –A

7. Papaya

Papaya is good for your eyes due to the presence of antioxidents like vitamins  A,C, and E. it also contains carotenoids, lutein and Zeaxanthin that provide  protection against high energy blue light that can damage the retina of your eyes. They also protect against developing cataract , glaucoma  and other chronic eye diseases .

8. Tomatoes

Tomatoes are a rich source of lycopene , lutein and beta – carotene , powerful antioxidents that have been  shown to protect the eyes against light- induced damage associate with the development of cataracts and age – related macular degeneration ( AMD). The Age Related Eye Disease  Study (AREDS) recently  found that people with high dietary intake of lutein and Zeaxanthin ( both carotenoids found in tomatoes ) had a 35 percent reduction in the risk of neovascular AMD.

9. Carrots

Carrots are rich in beta- carotene , Which is converted into  vitamin A in liver. Vitamin A is transformed is the retina, to rhodopsin , a Purple pigment necessary for  night vision. Beta-  carotene has also been shown to protect against macular degeneration and senile cataracts.

10. Amla

Amla helps to    improve and preserve the eyesight . It is rich in Vitamin C, thus helps you attain a better vision . This Vitamin rich berry also strenghthen  the  eye muscles . Another major benefit of amla is that it prevents cataract . Amla Powefully  inhibits the free radicls, Which are one of the sources of cataract .

11. Beans

Carotenoids that are found in green beans  can also prevent muscular degeneration ,Which is a decrease in vision and eye function . Lutein  and Zeaxanthin are focused at the macula on the eye , and play a key role in preventing any stress to the inner workings of the eye . Ensuring that these carotenoid levels  stay  strong to prevent vision deterioration is one of the many benefits of including green beans in balanced diet.