Increasing pollution has not only contaminated the air and water around us, but it is also harming our health. Due to this, a state of oxidative stress arises in our body. Let us tell you, this stress occurs when the amount of harmful elements in the body increases and the elements protecting the body decrease. Oxidative stress is particularly dangerous for the eyes (Eye Health) because the blood flow in the eyes is very high and they are also in direct contact with the outside environment. This stress is a major cause of serious eye diseases like age-related cataract, macular degeneration and glaucoma. Apart from pollution, smoking and unhealthy diet also promote oxidative stress. In such a situation, let us understand with the help of Dr. Mandeep Singh Basu, how an antioxidant-rich diet can help you.

Antioxidants and eye health

A diet rich in antioxidants is a boon for our health. These nutrients reduce oxidative stress by fighting free radicals produced in the body. Free radicals damage cells and can cause many diseases. In such a situation, natural food items like colorful fruits, vegetables and spices are a treasure trove of antioxidants, regular consumption of which not only keeps you healthy but also protects you from many serious diseases.

Antioxidant-Rich Nutrients

Antioxidants are extremely important for your eye health. These nutrients protect your body from damage caused by free radicals , which can cause many diseases. Let us know which nutrients are most beneficial for your eyes and what are their best sources.

Vitamin C: Protector of the eyes

• What it does: Vitamin C is a powerful antioxidant that protects your eye cells from damage caused by free radicals. This helps reduce the risk of serious eye diseases such as cataracts and macular degeneration.
• Where to find it: Citrus fruits like oranges, lemons, grapefruits, strawberries, blueberries are excellent sources of vitamin C.

Vitamin E: Prevention of age-related eye diseases

• What it does: Vitamin E is also a powerful antioxidant that protects your cells from the effects of free radicals and reduces the risk of age-related eye diseases.
• Where to find it: Nuts and seeds like almonds, sunflower seeds , peanuts are rich in vitamin E.

Lutein and Zeaxanthin: Protects the retina

• What they do: Lutein and zeaxanthin are plant-based antioxidants that help protect your retina from damage caused by the sun’s harmful rays and other elements.
• Where to find them: Green leafy vegetables like kale, spinach, and broccoli are excellent sources of lutein and zeaxanthin.

Apart from this, cloves, turmeric, cinnamon, green tea and coffee have high oxygen radical absorbance capacity (ORAC). These spices and drinks made from them help protect your body from damage caused by pollution and other harmful elements.

The right way to prepare food

The way you prepare food can have a huge impact on your health. In particular, the method you choose can change the amount of antioxidants present in food. Antioxidants help protect our bodies from free radicals that can cause many diseases.

Here are some tips that can help you save nutrients while preparing food. Let's find out.

• Don't remove the peel: Fruit and vegetable peels often contain plenty of antioxidants. As much as possible, include peels in your diet.
• Change your cooking method: The antioxidants in some food items are absorbed better after cooking. For example, the lutein in kale is absorbed more easily by the body after cooking.
• Avoid high heat: Too much heat can destroy nutrients like vitamin C. For example, boiling berries reduces the amount of vitamin C in them.

Role of diet in protection from pollution

An easy way to avoid pollution is to eat healthy food! When we breathe polluted air, our body gets harmed. However, if we include food items rich in antioxidants in our diet, we can avoid these damages. These food items make our body strong and help in fighting diseases. For example, if we eat colorful fruits and vegetables, our eyes will also remain healthy. So, start including colorful fruits and vegetables in your plate from today and stay healthy!