Eyes are a part of human physical system and whatever is eaten/ drunk has a direct bearing on our entire metabolism. For instance, if too much of fried foods, fish, meat, eggs, spices, condiments are consumed eyes will redden, itch, smart and burn. Those who consume drugs, hard drinks, tobacco in any form, toxic foods, acid-rich foods are bowed to suffer fom one eye ailment or the other.
Hence, all such harmful, damaging and irritating foods should be avoided. Occasionally one may deviate from the normal practice, simply for a change, but that should not become a routine practice. Vitamins ‘A’, ‘B’ and ‘C are essential for proper health of the eyes. Foods, which are considered useful for the eyes, have been listed as under.
VITAMIN ‘A’
This vitamin is found mainly in milk, butter, whey, c’arified butter, cod liver oil, ripe mangoes, water melon, dates, dried dates, tomato, chaulai ka saag, spinach, cabbage, meat, celery, parsley, drums ticks, carrot, bittergourd, coriander (green leaves) etc.
VITAMIN ‘A’ DEFICIENCY
Deficiency of this vital vitamin leads to night blindness, xerosis, keratomalacea, gradual dimness of vision, redness, absence of lustre, pricking sensation (as if there was sand in the eyes). If Vitamin ‘A’ is taken regularly, through anyone of the food items mentioned earlier, one can stay free from the said ailments. When there is an acute deficiency of the vitamin, one may require 50,000 1.11 and for the aged and the elderly even 2 lac I.U. maybe needed for the adults and 2000 and 2000 I.U for the children will suffice to meet normal requirement per day.
VITAMIN ‘B’ COMPLEX
B 1, B2, B6 and B12, when combined together, form a group of vitamin ‘B’ complex which is quite necessary for various metabolic processes. A capsule of vitamin B complex (Becosule/ Cobadex) will suffice adults and children for above 12 years but for infants and children ‘Abdec Drops’ or B- complex syrup is preferable.
This vitamin is found in plenty in eggs, meat, liver, grain cereals (particularly wholegrain wheat), porridge, soyabeans, apples, grapes, oranges, plantain (banana), green tomatoes, carrot, radish, cabbage, cucumber, kidney beans, coconut, sweet lime, moong, black gram, groundnut, almonds, arhar, raisins etc.
Daily requirement of vitamin B complex has already been mentioned earlier which may be referred to again.
Though our normal diet generally contains almost all the necessary vitamins of this group but deficiency states, despite that, are quite common which cause weak vision, atrophy of optic nerve or its inflammation (Retrobulbar neuritis) due to which visual centre in the brain fails to receive messages. Due to this type of inflammation, the eyes cannot transmit messages to the brain, even when and even if they (the eyes) apparently look healthy and normal.
According to Harrison, “It is optic neurosis, that is an inflammation of the optic nerve behind the eye, causing increasingly blurred vision when the inflammation involves the first part of the nerve and can be seen at the optic disk, it is called ‘Optic Papellitis’. Retrobulbar neuritis is one of the symptoms of multiple sclerosis (hardness) but it can occur as an isolated lesion, in the absence of any other involvement of nervous system, with the patient recovering vision completely.”
In addition to the above major complaints, one may suffer from pain in the eyes, watering, burning etc. The diseases can be precipitated also by weak nervous system or sensory nerves, loss of appetite (anorexia), fall in weight, as B-complex vitamin is a sustaining and nutritive live force of nervous system.
VITAMIN C
Deficiency of this vitamin (Ascorbic acid) causes easy fatigue to the eyes, delay in healing process, lowered alacrity, heaviness in the eyes, bleeding from eyes-lashes and mucus membranes etc.
It is found in plenty in all citrus/sweet fruits, myrobalan, lemon, oranges, sweet lime, guava, tomato, water melon, pear, papaya, pineapple, apple, bittergourd, cauliflower etc.
If a teaspoonful juice of a lemon is mixed with a glass of water and taken daily, it will keep the eyes almost free from diseases. Alternatively juice of myrobalan (1-2 tsp) will prove still better. If it is not suitable, pickle, jam powder ofamla will also provide the same benefits. Some people drink Triphala daily and also wash their eyes with a diluted solution to keep their eyes healthy. It is better to use eye-cups for the purpose and blink your eyes in the solution daily in the morning. If irritation/redness surfaces, discontinue the practice.
VITAMIN ‘D’
Its natural source is rays of the sun. Those who bask in the sunrays or take bath in the sun or keep a bucket of water in the sun, exposed to sunrays (in winter only but not when cold and chilly winds are blowing), and then use the same water for bathing purposes, they can make up deficiency of Vitamin ‘D’. Alternatively, it can be easily had from liver, eggs, cod liver oil, milk, butter etc. This vitamin provides nutrition to nervous systems. Its deficiency can cause an early onset of cataract, though there are also other causes for onset of cataract.
Note : Please refer to the table, given earlier, for daily requirement of various vitamins and minerals which indicates requirement of various conditions in normal health but. in deficiency statites, one may require higher quantity thereof.
For general information of the readers a comparative table is given here in respect of nutritional values found in various foods.
The Nutritional Elements and their Eye Relationship
Eye Anatomy – Nutritional Elements
Sclera (the white of the eyeball) – Calcium
Conjunctiva (the covering of the sclera) – Vitamins B„ Bp, folic acid
Cornea – Vitamin A
Lens – Vitamins C, E, B,
Ciliary muscle – Chromium
Retina – Vitamin A, zinc and other minerals
Macula (the area around the fovea) – Vitamin B complex