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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
If screen time makes your eyes beg for a break, it’s time to show them real love. Start today by naturally boosting Vitamin A for sharper, healthier vision.
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Vitamin A is the unsung hero for eye health. It keeps your retina functioning, prevents night blindness, and supports clear, bright vision, it also helps your skin glow too.
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This seems like old-school advice, but it is a solid one. Carrots are loaded with beta-carotene, a precursor to Vitamin A. So either munch them raw, juice them, or stir-fry them with a dash of ghee for better absorption.
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Green vegetables like spinach, kale, and methi are full of Vitamin A & antioxidants like lutein. They help protect your eyes from oxidative damage caused by UV rays and screens. It is best eaten when lightly cooked to unlock maximum nutrients.
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Sweet potatoes are sweet, creamy, gut-friendly, and a Vitamin A powerhouse. Either roast them or make a simple chaat with lemon, jeera, and black salt. They’re filling and vision-friendly.
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Vitamin A is a fat-soluble vitamin that needs healthy fat to be absorbed. Desi ghee and nuts might help your body absorb Vitamin A from all sources; just 1 tsp a day or a handful of nuts can do wonders for your eyes and hormones.
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The yolk is rich in prepared Vitamin A (retinol), ready for your body to use. It is also packed with lutein and zeaxanthin, which are great for long-term vision health. To retain the maximum nutrients, they are best enjoyed boiled or poached.
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Dry eyes, blurry vision, sensitivity to light, frequent infections, and dry, flaky skin are symptoms of low Vitamin A. If this sounds familiar, you need to tweak your diet a bit.
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Pair carrots with ghee, eggs with spinach and add a tadka to your sweet potato, this will lead to fat, fibre & beta-carotene combo leading to vision boost combo your body loves.
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One may not need the supplements, just smart food swaps and desi wisdom. Start with one change this week and let your eyes thank you later, your screen-tired eyes will feel the difference.
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