Diabetes is one of the common diseases affecting millions of people and can lead to many complications, such as diabetic eye disease. The high blood sugar level damages the blood vessels in the eyes, leading to diabetic retinopathy, cataracts, and glaucoma. However, a balanced diet with specific nutrients will help protect your vision and minimize the risk of eye-related complications.

It’s necessary to keep your blood sugars within healthy ranges with appropriate diet and lifestyle modifications while managing your diabetes so as not to allow damage in vision. Foods which are appropriately consumed will deliver needed nutrients in maintaining eye health by stopping high blood sugar damage.

 Nutrients Critical for Maintaining Eye Health

– Vitamin A: Helps to maintain the health of the retina and prevents night blindness.

– Vitamin C: An antioxidant that protects the eyes from oxidative stress caused by free radicals and supports overall eye health.

– Vitamin E: Protects the eyes from damage caused by free radicals.

Zinc for appropriate retinal functions and melanin production, the pigment that gives protection to your eyes.

Omega-3 Fatty acids help reduce the inflammation and can prevent dryness of the eyes.

Lutein and Zeaxanthin protect your retina from damages caused by unhealthy blue lights and oxidative stresses.

Indian Foods to Maintain Healthy Vision

Let’s understand some Indian foods that are known to provide the required amount of these nutrients in protecting your eyes and preventing complications like diabetic retinopathy.

  1. Carrots (Gajar)

Carrots contain beta-carotene, a known precursor for vitamin A, which is essential for good vision, more so in low-light situations. As such, they help prevent night blindness, a common problem in individuals with diabetes eye issues.

  1. Spinach (Palak)

Spinach is rich in lutein and zeaxanthin, which are antioxidants that prevent oxidative stress in the eyes caused by free radicals. These nutrients help prevent age-related macular degeneration and cataracts.

  1. Yellow Pumpkin

Yellow pumpkin is a good source of beta-carotene, which helps to maintain eye health. It also has a low glycaemic index, which makes it perfect for diabetics who need to control their blood sugar levels.

  1. Tomatoes (Tamatar)

    Tomatoes are rich in lycopene, which reduces the chances of cataract and macular degeneration. Vitamin C helps in maintaining the blood vessels in eyes intact, and therefore, one can avoid diabetes complications.

  2. Citrus Fruits (Oranges, Lemons, Grapefruit)

Citrus fruits provide vitamin C, which combats oxidative stress and helps maintain the integrity of the blood vessels in the eyes, preventing diabetic eye disease.

  1. Nuts and Seeds (Badam, Akhrot, Flax Seeds, Chia Seeds)

Rich in vitamin E and omega-3 fatty acids, nuts and seeds protect the eyes from oxidative damage and inflammation. These nutrients are required to reduce the risk of complications such as diabetic retinopathy.

  1. Red Bell Peppers (Shimla Mirch)

Red bell peppers are rich in vitamin C, beta-carotene along with lutein, which benefits vision by protecting the eyes from oxidative damage while maintaining the health of blood vessels.

  1. Fenugreek Leaves (Methi Leaves)

Methi leaves are rich in iron, vitamin A, and vitamin C, all contributing to eye health. Antioxidants present in methi help neutralize free radicals, thereby minimizing the chance of eye damage.

  1. Amla (Indian Gooseberry)

Amla is a rich source of vitamin C, promoting blood circulation to the eyes, preventing oxidative damage to the eyes, and maintaining the health of the blood vessels, thus reducing the chance of developing diabetic retinopathy.

  1. Drumsticks (Moringa)

Drumsticks are a good source of vitamin A and C, which can protect the retina and improve the general state of eye health. Moringa also contains zeaxanthin, which shields the eyes from harmful blue light.

Include various eye-healthy foods in your diet to keep your vision healthy and reduce the likelihood of developing diabetic eye diseases. Indian food, filled with vitamin A, C, E, omega-3 fatty acids, and free radicals, is highly beneficial for healthy vision.

Pairing these foods with regular diabetes management and eye checkups can help you improve overall well-being considerably. Always ask your dietitian for personalized advice on managing your diabetes and protecting your eyes.