|
Defective vision refers to the
inability to see objects clearly. This can be night blindness, inability to see
far off objects (short sightedness) or inability to see close by objects (long
sightedness). |
|
| 1.
| Lack of nutrients like
vitamin A, vitamin E, protein etc. | |
2. |
Excessive mental or physical strain on the eyes. | |
|
| 1.
| Watery eyes |
| 2.
| Heaviness of the eyes | | 3. | Headache | | 4. | Strain
while reading, watching TV or working on computers | |
|
Here are some important nutrients which will help improve your eyesight.
| 1.
|
Green leafy vegetables: Leafy vegetables are a storehouse of vitamins A and E,
the two nutrients which helps us to maintain healthy eyesight. They also abound
in iron which is an essential component of blood. Insufficient iron leads to decreased
supply of blood to the eyes thus making the vision defective. Feasting on these
veggies will help you acquire a better eyesight. If you do not enjoy eating raw
vegetables, try disguising them in soups, salads, rotis etc. See Vision Soup for
one such variation. | | 2.
|
Whole grains and cereals: These are also rich sources of vitamin E. Include cereals
like wheat, jowar, wheat bran, rice bran etc. as a part of your daily meal. Refined
and processed cereals like maida and semolina have very minimal vitamin E as much
of it is in the outer covering of grains. | |
3. |
Vitamin C rich fruits and vegetables: Vitamin C helps to protect the lens of the
eyes. Fruits like orange, sweet lime, guava, papaya, amla etc. and vegetables
like broccoli, capsicum, cabbage and all green leafy vegetables are a good source
of vitamin C. | | 4.
|
Dals, sprouts and dairy products: Protein rich foods like dals, sprouts and dairy
products are of utmost importance for the formation of a protective complex in
the eyes which is extremely essential for good vision. Include these in your daily
cooking and enhance your vision. | |
|
Tea and coffee
Aerated Drinks
Refined
foods like refined flour, pasta, sugar and polished rice
Ready-to-eat foods
like wafers, popcorn etc.
Canned and preserved foods
Fast foods like pizzas,
burgers etc. |
|
|
1.
|
It is best to have raw fruits and vegetables. If you do cook them try not to overcook
them as this leads to loss of volatile nutrients like vitamins C and B complex.
Try the recipe of Carrot-N-Celery Sandwich | |
2.
|
Have at least two glasses of milk everyday to make up for your protein requirement. |
| 3.
|
Include sprouts as a part of any one meal of the day. Sprouts abound in protein,
iron and vitamin C and are easier to digest than dals | | 4. | To
enhance the absorption of iron, squeeze a little vitamin C rich lemon juice in
your meals or have fresh lime juice after meals. | |
|
Eye
Catching Carrot Halwa
Spinach Malfatti
Bulgur
Wheat and Paneer Pulao
Vision Soup
Carrot-n-Celery
Sandwich |
