Eyes need extra care in the summer just like our skin and overall health. The strong sunlight, increased screen time, heat, dust, and UV rays can cause dryness, irritation, or even long-term damage to the eyes. Here are 5 essential nutrients that can protect and nourish your eyes during the summer, along with details on how they help and which foods to get them from:
1. Vitamin A – The Vision Protector
- Why it’s important: Vitamin A is crucial for maintaining a clear cornea (the eye’s outer covering) and good night vision. It also prevents dryness and irritation in the eyes.
- Summer benefit: Helps combat dryness and prevents conjunctivitis caused by summer dust and pollution.
- Sources: Carrots, sweet potatoes, spinach, mangoes, papaya, pumpkin, dairy products.
2. Lutein & Zeaxanthin – Natural Sunglasses for Eyes
- Why they’re important: These powerful antioxidants filter harmful blue light and UV rays, protecting the retina from damage.
- Summer benefit: Help reduce the risk of macular degeneration and cataracts, especially when UV exposure is high.
- Sources: Green leafy vegetables (spinach, kale), corn, peas, broccoli, egg yolks, and red grapes.
3. Omega-3 Fatty Acids – For Moisture and Lubrication
- Why it’s important: Omega-3s reduce inflammation and help produce the oily part of your tears, keeping eyes moist.
- Summer benefit: Prevents dry eyes and irritation caused by heat, AC exposure, and dust.
- Sources: Flaxseeds, walnuts, chia seeds, fatty fish (like salmon, sardines), soybeans.
4. Vitamin C – Collagen Booster & UV Defender
- Why it’s important: It supports the health of blood vessels in the eyes and helps prevent cataracts.
- Summer benefit: Acts as an antioxidant that protects eyes from UV damage and helps repair sun-induced damage.
- Sources: Oranges, guavas, strawberries, bell peppers, kiwi, amla, lemons.
5. Zinc – The Transporter of Vitamin A
- Why it’s important: Zinc helps transport vitamin A from the liver to the retina to produce melanin, a protective pigment.
- Summer benefit: Supports night vision and reduces the risk of retinal damage due to bright sunlight.
- Sources: Pumpkin seeds, chickpeas, peanuts, dairy products, whole grains, beans.
Extra Summer Eye Care Tips:
Wear UV-protective sunglasses.
Blink often and stay hydrated to prevent dryness.
Avoid direct sun exposure between 10 AM – 4 PM.
Wash eyes with cool water after coming from outside.
Limit screen time or use blue-light filters on devices.
