As is the case with our health in general, some eye conditions and problems are beyond our control. Poor vision, for example, can be inherited and also exacerbated by getting older.
However, certain lifestyle factors can also have an impact on our eyesight. Diet is one such lifestyle factor.
According to an optometrist we need to be particularly careful about what we eat or risk failing vision.
Francesca Marchetti, from MacuShield, warned that only eight percent of Brits are eating foods and nutrients which help support eye health, according to a new research poll.
More specifically she urged people to eat foods rich in four key nutrients – omega-3 docosahexaenoic acid (DHA), vitamin B2, lutein and zeaxanthin.
Therefore she advised eating more of the following 10 foods:
- Salmon
- Sardines
- Mackerel
- Dairy
- Eggs
- Lean meat
- Kale
- Spinach
- Orange peppers
- Sweetcorn.
Omega 3
Speaking with Express.co.uk, she said: “DHA is found particularly in the light sensitive cells in the retina and accounts for up to 93 percent of the omega-3 fats in the retina.
“The retina is completely dependent on a dietary source of DHA, but our bodies can’t make adequate amounts of this vital fat, so we are completely dependent on getting enough from our diets.”
To ensure you have enough DHA in your diets she recommended eating plenty of oily fish – including salmon, sardines and mackerel.
“However, the bad news is, as the MacuShield real-world research poll found, three quarters of Brits don’t eat omega-3 DHA on a regular basis and more than a third of adults polled (34 percent say they never eat oily fish or only have it a few times a year,” she Francesca continued.
“We should be eating oily fish at least once a week to get the recommended amount of omega-3 DHA to help keep our eyes healthy but only a quarter of adults surveyed said they were doing this.”
She shared some ideas for incorporating more fish into your regular diet.
Francesca said: “Try a salmon steak once a week with green veggies. Or make mackerel pate at home, adding a dollop of Greek yoghurt and a teaspoon of horseradish to a flaked mackerel fillet.”
However, she acknowledged that not everyone would be able to eat these foods. In which case, she advised stocking up on omega 3 supplements.
Vitamin B2
Francesca explained more about the benefits of vitamin B2. She added: “Vitamin B2 also supports eye health by helping to maintain normal vision.
“However, one in eight (13 percent) women aged 19 to 64 years are not getting enough vitamin B2 in their diets to meet the lower reference nutrient intake (a level at which deficiency occurs).
“Vitamin B2 is found in dairy food, eggs, lean meat and salmon.”
Lutein and zeaxanthin
Francesca added: “Then there are three carotenoids – lutein, zeaxanthin and meso-zeaxanthin which are found naturally at the back of the eye in the macula, where they form the macular pigment (yellow colour).
“While carotenoids are found in fruit and vegetables, just a quarter of the nation and just one in ten teenagers eat the recommended five-a-day fruit and vegetables.
“Kale and spinach are key sources of lutein; orange peppers provide zeaxanthin and sweetcorn provides both.
“So, colour up your plate with fruit and vegetables and try to keep to an active, healthy lifestyle.”
