Diet is important for eye health (Image: Tigercat_LPG via Getty Images)
Food bills are on the rise, meaning some healthy foods could slowly start to disappear from shopping trolleys, sparking potential challenges for the nation’s eye health. With National Eye Health Week, which starts today, putting the focus on looking after our vision, what we put on our plates could be worth a closer look.
Nutrition plays a massive role in healthy eyes, yet a small 25% of Brits think their diet provides all the nutrients required to help maintain healthy vision, according to new research by MacuShield, which makes specialist eye supplements. Plus, 32% of Brits rank fresh fruit and vegetables as the first foods they’d cut back on in a cost-of-living crisis, while 33% rank fish and seafood second. These are key foods that help support the eyes.
Optometrist Francesca Marchetti said: “Try to ensure you’re including a variety of fruit and veg; don’t just always go for the same. Look for colour such as leafy greens, red peppers, berries, and if you can, eat more than five a day. The wider the variety, the more nutrients your eyes will benefit from.”
Five foods to support your eyes that won’t break your budget
Frozen spinach
Sardines make the list (Image: a-lesa via Getty Images)
Spinach contains lutein, one of the three macular carotenoids, along with meso-zeaxanthin and zeaxanthin. These form the eye’s macular pigment. Clinical nutritionist Suzie Sawyer explained: “Our bodies cannot make macular carotenoids, so they need to come from the diet or from a specialist dietary eye supplement.
“Lutein is found in vegetables and fruit, in particular dark green vegetables, such as kale, spinach and broccoli. To increase the bioavailability of lutein, lightly boil, steam or microwave vegetables.
“Fat also increases the bioavailability of lutein and zeaxanthin. Try adding a small spoon of butter to cooked veg to boost the intake of these macular carotenoids.”
A value cupboard food, sardines (and other oily fish) contain important omega-3 fatty acids such as docosahexaenoic acid (DHA).
Public health nutritionist Dr Emma Derbyshire said: “DHA can contribute to the maintenance of normal vision. In the UK, the NHS recommends that everyone eats one portion of oily fish (140g) a week and consumes 250 mg of DHA to enjoy the health benefits. However, oily fish intake in adults is only 56g weekly.”
Sweetcorn, as well as oranges and sweet potatoes, contain zeaxanthin, found in orange and yellow fruit and vegetables. Oranges and other fruits, such as berries and kiwi, also contain vitamin C.
Suzie Sawyer said: “Vitamin C is a water-soluble antioxidant vitamin which contributes to helping with the protection of cells from oxidative stress. This oxidative stress occurs from free radicals such as sunlight, smoking and pollution. The eyes have a high metabolic rate, so there’s an added need for antioxidants.”
This versatile food contains vitamin B2. “Vitamin B2 (riboflavin) contributes to the maintenance of normal vision. It is involved in metabolic processes important for the normal functioning of eye tissues, including the lens and cornea. Worryingly, the latest NDNS data has found that UK adult dietary intakes of vitamin B2 are not always high enough to meet our nutritional needs,” said Suzie.
Fortified breakfast cereals, meat, milk, some green vegetables, cheese and yeast extract also contain B2.
Great in curries, stews and salads, beans contain zinc. Suzie said: “Zinc is involved in retinal function as it helps contribute to the maintenance of normal vision. Red meat, poultry, and other seafood, nuts, soy foods, milk and other dairy products, whole grains and fortified breakfast cereals can help to maintain levels of zinc.”
