Tired eyes and backache are two common health woes of office workers.

These problems normally arise from poor diet. Therefore, to solve the problems, you need to change your diet ie choosing food that can protect your eyes, and provide enough calcium for your body.

To keep eyes healthy, Vitamin A and beta carotene are the two essential nutrients needed. Carrots are an excellent source of both Vitamin A and beta carotene.

Research has shown that high intakes of beta carotene may help to protect against damage caused by free radicals. The body converts beta carotene into vitamin A which is needed for healthy vision as well as the maintenance of mucous membranes.

Other sources of beta carotene include tomato, spinach, apricot and red sweet potatoes which are further analysed below.

The level of Vitamin C in your eyes is much higher than in your bloodstreams. However, this level decreases along with age. Vitamin C protects the eyes by reducing ultra violet damage. It acts to protect the lens from oxidative damage and protect enzymes within the lens by removing oxidation-damaged proteins. As a result, deficiency in Vitamin C may lead to the formation of cataracts.

As your body does not store vitamin C for long, it is important to replenish it by eating lots of vitamin C-rich fruits and vegetables.