Diet and nutrition are key to keeping your eyes in top shape. With around 2million Brits already living with some form of sight loss, a figure predicted to rise to 2.7 million by 2030, it is more important than ever to look after our eyes.
The tissues in our eyes use a lot of oxygen, which can lead to oxidative stress. This can damage cells and trigger disease, but certain nutrients like zinc and vitamin A are effective at clearing out these harmful substances.
Professor John Nolan, a leading eye health researcher and founder of the Nutrition Research Centre Ireland, is a keen advocate on the importance of nutrition for eye health. He told the Telegraph: “We are at a place in our research where we are absolutely sure that nutrition is important to eye health.”
Clinical nutritionist Suzie Sawyer joined Prof Nolan in revealing the dietary changes that could benefit your eyes. And surprisingly, carrots did not make the top of the list.
Bell peppers and tomatoes
These colourful veggies get their vibrant hues from carotenoids. These fat-soluble pigments, which our bodies can’t naturally produce, act as antioxidants and optical filters.
They can help reduce blue light damage to the eye, which can be akin to chronic sunburn. Other research suggests they could also lessen stress on the eye lens and reduce cataracts.
Swap your vegetable oil for avocado oil
Avocado oil, rich in vitamin A and lutein, is a great alternative to vegetable oil, according to Sawyer. These nutrients help protect the macula and reduce inflammation in the eye, much like the famed carrot.
Fry your veggies instead of steaming them
Roasting or frying your food in olive oil and other fats can aid your body in absorbing the carotenoids essential for eye health. However, the nutritionist advises sticking to healthy fat sources such as nuts, seeds and fish.
Ditch fruit juice for kiwi and berries
Kiwi and berries are packed with vitamin C, which safeguards the jelly-like substance in the middle of the eye. This part of the eye relies heavily on water-soluble vitamin C for its structure.
Experts suggest swapping fruit juices for whole fruits due to the high sugar content in juices. A diet high in sugar can harm the retina’s blood vessels, potentially leading to conditions like glaucoma.
Don’t forget eggs, milk and cheese
While dairy products are often associated with bone health, these calcium-rich items also contain significant amounts of carotenoids, as well as vitamins A and B2.
Switch cod for salmon
Your favourite fish and chips meal could be impacting your eyes depending on the type of fish you’re eating. Making a simple switch from white fish to oily fish can have substantial benefits.
Oily fish such as salmon and mackerel, rich in omega-3, are essential for the fatty part of the eye, disease prevention, and visual function, and they can also help to reduce inflammation.