As the rainy season continues to batter India, the downpour not only brings discomfort and difficulty for those trying to get to work, but it also ushers in an array of health challenges. One of the significant concerns during this time is the vulnerability of our immune system, which tends to be relatively low. The increased moisture and humidity create a conducive environment for the growth and spread of bacteria and viruses, making individuals more susceptible to infections and illnesses, including eye flu. Luckily, all it takes to start making changes is to watch your diet.
Prioritising nutrition becomes paramount to maintaining overall health and particularly safeguarding eye health during the monsoons. The eyes, being one of the most delicate and vital organs, are prone to irritation, redness, and infections when our immune defences are weakened. Proper nutrition, complemented by good eye hygiene, can act as a shield, bolstering the immune system and providing essential nutrients that support eye health.
Here are 8 foods you can eat to maintain better nutrition and protect your eyes from infection:
Vitamin A-rich foods:
Vitamin A is a vital nutrient for eye health, as it supports the surface tissues of the eyes and helps reduce dryness and redness. You can find a rich source of Vitamin A in foods like carrots, sweet potatoes, spinach, kale, and apricots. Including these in your diet can help promote healthy vision and prevent eye-related issues.
Omega-3 Fatty Acids:
Omega-3 fatty acids are renowned for their anti-inflammatory properties, which can reduce eye inflammation and irritation. To ensure a sufficient intake of omega-3s, consume fatty fish such as salmon, mackerel, and sardines, or if you're a vegan or vegetarian, opt for plant-based sources like chia seeds, flaxseeds, and walnuts.
Vitamin C-rich foods:
The importance of antioxidants can't be overstated when it comes to health. Vitamin C acts as a potent antioxidant, shielding the eyes from oxidative damage. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, bell peppers, and broccoli, provide abundant amounts of vitamin C and contribute to eye protection.
Zinc-containing foods:
Though it's a less talked about Zinc plays a crucial role in maintaining a robust immune system, which is essential for fending off eye infections. Foods such as oysters, beef, chicken, nuts, and seeds are excellent sources of zinc and can help keep your eyes healthy.
Vitamin E:
Best known as a Vitamin for flourishing skin and hair, Vitamin E is also a powerful antioxidant that safeguards the cells of your eyes from damage. Of course, topical treatments aren't useful here so nourish your eyes with vitamin E by incorporating almonds, sunflower seeds, spinach, and avocados into your diet.
Water:
We hear day in and day out about the importance of hydration, but it's not just for fitness or clear skin. Staying hydrated is also crucial for maintaining the moisture levels in your eyes and preventing dryness and redness. Aim to drink at least 2 litres of water throughout the day and add some hydrating fruits and vegetables to your diet as often as possible.
Turmeric:
An ancient cure-all by Indian standards, haldi is front and centre again when it comes to avoiding eye flu and ensuring continued eye health. Curcumin, the active compound in turmeric, has anti-inflammatory properties that may help alleviate eye redness. Consider adding turmeric to your diet or taking a curcumin supplement.
Probiotics:
All good health started with a healthy gut and it can positively impact overall immunity, which means fending off infections like eye flu before they even begin. Add some probiotic-rich foods like yoghurt and fermented foods to help support a balanced gut microbiome and try to balance out your food groups in every meal.