Defective vision refers to the inability to see objects clearly. This can be night blindness, inability to see far off objects (short sightedness) or inability to see close by objects (long sightedness).
Causes of Defective Vision
Lack of nutrients like vitamin A, vitamin E, protein etc.
Excessive mental or physical strain on the eyes.
Symptoms of Defective Vision
Heaviness of the eyes
Strain while reading, watching TV or working on computers
Here are some important nutrients which will help improve your eyesight.
Green leafy vegetables: Leafy vegetables are a storehouse of vitamins A and E, the two nutrients which helps us to maintain healthy eyesight. They also abound in iron which is an essential component of blood. Insufficient iron leads to decreased supply of blood to the eyes thus making the vision defective. Feasting on these veggies will help you acquire a better eyesight. If you do not enjoy eating raw vegetables, try disguising them in soups, salads, rotis etc. See Vision Soup for one such variation.
Whole grains and cereals: These are also rich sources of vitamin E. Include cereals like wheat, jowar, wheat bran, rice bran etc. as a part of your daily meal. Refined and processed cereals like maida and semolina have very minimal vitamin E as much of it is in the outer covering of grains.
Vitamin C rich fruits and vegetables: Vitamin C helps to protect the lens of the eyes. Fruits like orange, sweet lime, guava, papaya, amla etc. and vegetables like broccoli, capsicum, cabbage and all green leafy vegetables are a good source of vitamin C.
Dals, sprouts and dairy products: Protein rich foods like dals, sprouts and dairy products are of utmost importance for the formation of a protective complex in the eyes which is extremely essential for good vision. Include these in your daily cooking and enhance your vision.
Foods to be Avoided
Tea and coffee
Refined foods like refined flour, pasta, sugar and polished rice
Ready-to-eat foods like wafers, popcorn etc.
Canned and preserved foods
Fast foods like pizzas, burgers etc.
Tips to Improve Vision
It is best to have raw fruits and vegetables. If you do cook them try not to overcook them as this leads to loss of volatile nutrients like vitamins C and B complex. Try the recipe of Carrot-N-Celery Sandwich
Have at least two glasses of milk everyday to make up for your protein requirement.
Include sprouts as a part of any one meal of the day. Sprouts abound in protein, iron and vitamin C and are easier to digest than dals
To enhance the absorption of iron, squeeze a little vitamin C rich lemon juice in your meals or have fresh lime juice after meals.