FOR UR EYES ONLY

FOR YOUR EYES ONLY

Eyes are the most precious thing for everyone. Rather than external beautification It is very important to maintain the internal health of our eyes. It is most commonly known by all of us that vitamin a is good for eyes. But what and how much is needed is very important, because overdose may cause toxicity.

Now let us go step by step. First let us understand what is vitamin A and its importance as far as eyesight is concerned.

Vitamin A is a fat soluble vitamin. It also plays an important role in body’s defence system. It helps in making of white blood cells that fight germs that cause diseases. It also plays an important role in bone growth and differentiation. Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses.

There are two types of vitamin A, depending upon its source. Vitamin A derived from animal sources is easily absorbed by the body, because it is readymade vitamin form. Body does not have to take any special efforts to synthesize it. Vitamin A that is obtained from vegetable or vegetarian sources needs a conversion process that converts the unavailable part of vitamin A to available form.

Vitamin A found in foods that come from animals is called preformed vitamin A. It is absorbed in the form of retinol, one of the most usable (active) forms of vitamin A. Sources include liver, whole milk, and some fortified food products.

WHAT FOODS PROVIDE VITAMIN A?

·         Milk and milk products like curd, buttermilk, cheese, ghee, etc.

·         Eggs

·         Chicken, fish.

·         Vegetarian sources include all brightly coloured vegetables like green capsicum, yellow and red capsicum, papaya, mangoes, sweet potato, pumpkin, carrots.

·         Vitamin A in carrots is best absorbed when lightly cooked.

CAUSES OF DEFECIANCY

·         Excessive alcohol intake.

·         Strict dietary control

·         Chronic diarrhoea

·         Vegetarians who’s diets are low in vitamin A

·         Crohne’s disease

·         Pancreatic diseases

SYMPTOMS OF DEFECIANCY

·         Night blindness

·         Excessive diarrhoea (vitamin A helping the formation of inner lining of digestive tract, deficiency makes the lining weaker allowing easy entry of bacteria.)

·         Recurrent infections (vitamin A playing  important role in formation of white blood cells that fight infections)

·         Decreased growth rate and bone development in kids

v It is very important for everybody to eat fresh food to maintain not only good vitamin reserves but also to maintain a good health.

IT’S ALL ABOUT ANTIOXIDANTS

The word antioxidant is very commonly and regularly read and written about subject these days. This is a very concise form of information about antioxidants.

The word “anti” means against something. Here the word “antioxidants” means “against oxidation”. As oxidation of a metal causes rusting the same way oxidation in the body may be harmful. This otherwise life supporting oxygen causes harmful effects when it causes oxidation of DNA as well as proteins and fats. In this case it becomes a must to stop this unwanted oxidation in the body. This may lead to chronic diseases. Oxidants, commonly known as "free radicals," are also introduced through external sources such as exposure to the sun or pollution. Other mediums include stress, as well as things that people put into their bodies, such as alcoholic beverages, unhealthy foods, and cigarette smoke. This chain of events weakens immunological functions as well as speeding up the aging process, and is also linked to several diseases such as cataracts, various forms of cancer, and heart disease. Some studies indicate possible links to arthritis and several other chronic conditions.

            Antioxidants, or anti-oxidation agents, reduce the effect of dangerous oxidants by binding together with these harmful molecules, decreasing their destructive power. Antioxidants can also help repair damage already sustained by cells. Antioxidant agents are found in foods, such as dark green leafy vegetables. Items high in vitamin A, vitamin C, vitamin E, and beta-carotene are believed to be the most beneficial. These nutrients are commonly found in fruits and vegetables, those with the strongest colours being healthiest. Orange and red peppers, tomatoes, spinach, and carrots are examples. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged.

VITAMIN A:- This vitamin is found in all brightly coloured fruits and vegetables. For ex:-papaya, mangoes, carrots, coloured capsicum, tomato, broccoli, peach, apricots.

VITAMIN E:-  A fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots.

VITAMIN C: - Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries.

BETA CAROTENE:- is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement.

In short if one opts for eating fresh fruits and vegetables, good amounts of milk and milk products, nuts, it is easy to get required amounts of antioxidants.