Nutrition and Hydration Week

Last week was Nutrition and Hydration Week, an annual event with a shared objective to help people become aware of the importance of improving the provision of nutrition and hydration all around the world.  

Good nutrition and hydration are important to health and well being and can help people recover from illness quicker. If people do not maintain a good level, it can have detrimental effects.  

When it comes to the health of your eyes, it is important to maintain good upkeep of nutrition and make sure that you are staying hydrated. This will help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.  

The most common eye diseases are cataract, glaucoma and age-related macular degeneration.  

Nutrients to include in your diet: 

• Vitamin A – lack of vitamin A can lead to blindness, especially at night, and dry eyes. Vitamin A can be found in foods such as egg, spinach, carrots and dairy products. A simple omelette for breakfast or lunch during the week can help with your intake. 
• Lutein and Zeaxanthin – these antioxidants are found in your macular and function as a natural sun block. They can be found in foods such as spinach, sweetcorn, egg yolks and red grapes. Both antioxidants can help reduce your chances of developing cataracts and macular degeneration. 
• Omega 3 Fatty Acids – You can get your intake of omega 3 in oily fishes such as sardines and tuna. These are good for your eye health as they contain DHA. DHA is found in high amounts in your retina, where it may help maintain eye function.  
• Vitamin C – Your eyes require large amounts of antioxidants to function efficiently. According to healthline, observational studies have shown that people with cataracts tend to lack antioxidants in their daily intake. They also indicated that people who take vitamin C supplements are less likely to get cataracts. Vitamin C can be found in many foods such as oranges, broccoli, kale and bell peppers.