Eat specific type of veg for 'clear, sharp, vision' says nutritionist

A new report has found that very few of us consider the health of our eyes when it comes to diet

While most of us appreciate the importance of our eyes and the role they play in our quality of life, few of us take action to ensure their health. Despite understanding the value of a good diet, only 8% of Brits eat a diet beneficial for their eyes, reveals a new report.

Optometrist Francesca Marchetti and clinical nutritionist Suzie Sawyer, who co-authored the report for MacuShield, have now shed light on what we need to do to keep our peepers in top shape.

Keeping your eyes healthy

Fruit and veg

Suzie said: “Try and ensure you consume a wide range of fruits and vegetables. Leafy vegetables such as spinach, cavolo nero and kale, tomatoes, sweet potatoes, broccoli, courgettes and orange peppers provide macular carotenoids lutein and zeaxanthin. These are found in the macula, which is part of the retina right at the back of the eye. The macula ensures we have clear, sharp vision, needed for reading and driving, for example.”

Get fishy

Suzie said: “Mackerel, fresh tuna, salmon and herring are the richest sources of DHA, the omega-3 needed for normal eye health and vision and are also high in zinc. The skin of some types of fish, such as salmon, sardines and trout, also contains the third macular carotenoid, meso-zeaxanthin. If you are guilty of shunning fruit and vegetables daily, plus don’t like oily fish or fish that much, then help bridge dietary gaps with the new MacuShield Original+ Omega-3 together with keeping active and fit and try to have a healthy, balanced diet.”

Keep moving

Francesca said: “Regular exercise is essential to good health, and research suggests that aerobic exercise can increase crucial oxygen supplies to the eye.”

Wear sunnies

Francesca said: “Sunlight can affect our eyes as much as our skin , so always protect your eyes from the sun. The World Health Organization (WHO) estimates that ultraviolet (UV) exposure is responsible for at least 20% of cataracts globally. UV rays age the eye and are a risk factor for eye health issues.”

Weight matters

Suzie said: “Maintain a healthy weight - this is important for many reasons but it’s also crucial to eye health as macular pigment density is reduced in people who are obese.”

Eye checks

Francesca said: “Make sure you get your eyes examined as often as advised (for most adults, this is every two years, but some people may need to be checked more frequently). If you notice any changes in your vision in the meantime, go back and get your eyes checked again.”

Rest

Francesca said: “ If your work involves a lot of screen work, frequently rest your eyes . Why not try the 20-20-20 rule? Every 20 minutes, look about 20 feet away for 20 seconds. This can help reduce eye strain by giving your eyes a break and allowing them to rest.”