Good Eye Diet
A poor diet can put your sight at risk. Yet, awareness of the link between diet and good eye health is low – a recent survey found sixty per cent of people living in the UK had no idea that what they eat can affect the health of their eyes.
Vitamins, minerals and carotenoids found in many fruits, vegetables and other wholesome foods can help protect your sight and keep your eyes healthy.
Here are just some of the foods that are rich in eye-friendly nutrients...
Cold water fish like cod, sardines and tuna are excellent sources of DHA, and Omega-3 fatty acids. These provide structural support to cell membranes and may be beneficial for dry eyes, and the maintenance of general eye health.
Blueberries and grapes contain anthocyanins, which may help improve night vision.
Green leafy vegetables spinach or kale, for example, are rich in carotenoids, especially lutein and zeaxathin. Lutein, meso-zeaxanthin and zeaxanthin form a yellow pigment that helps protect the macula – a tiny yellow spot in your retina – from excessive sun damage by acting as a natural sunblock.
Whole grains and avocados are rich in zinc and Vitamin B. Deficiency in complex B Vitamins may increase your risk of cataracts and retinopathy.
Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. Sulfur may also help protect the lens of the eye from cataracts.
Peppers are a good sauce of lutein and vitamin C
Carrots are a good source of beta carotene which can help to prevent ‘free radical’ damage inside the eye.
Soy contains essential fatty acids, phytoestrogens, Vitamin E and natural anti- inflammatory agents. Vitamin E is important for the maintenance of good eye health.
“Eat a diet low in saturated fats but rich in green leafy vegetables such as spinach and broccoli. This helps to keep you and your eyes healthy. It reduces your risk of eye diseases associated with obesity, diabetes and high blood pressure.”