A Feast for Your Eyes

Two thirds of Brits could be risking their eyesight through their diet

A startling 65% of Brits could be at risk of incurring future eyesight problems because they are unaware that what they eat may affect the health of their vision, according to new research from the College of Optometrists.
 
The research* findings indicate that most of us are not getting enough of the essential nutrients needed to help keep our eyes healthy which is necessary for good vision. Nearly half of people (44%) don’t eat enough lutein-rich leafy green vegetables and an overwhelming 52% don’t consume enough oily fish such as mackerel and salmon. Oily fish is rich in beneficial Omega-3 which, according to government guidelines, we should be eating one portion of a week.
 
Studies have shown that a balanced diet, rich in vitamins A, C and E, leafy green vegetables and oily fish, may help safeguard eye health and protect against eye diseases including Age Related Macular Degeneration (AMD), the leading cause of blindness in people over 50 years of age in the western world**.
 
Dr Rob Hogan, President of the College of Optometrists, said: “It’s surprising that so many people don’t realise that what we eat may affect the health of our eyes. Most of us are aware of the link between a poor diet and conditions such as heart disease, but sadly we often take our eye health for granted. AMD is the leading cause of blindness in the western world, affecting an estimated 500,000 people in the UK - and that number is set to rise as the population gets older.”
 
Dr Hogan adds: “Regular eye examinations not only ensure that you can see as well, and as clearly as possible, but also check the health of the eyes. There are other positive measures we can take like stopping smoking and protecting our eyes from sunlight by wearing good quality sunglasses carrying the CE mark. Regardless of our lifestyle choices, it’s essential to visit an optometrist, the eye health specialist on the high street, regularly.”
 
Celebrity nutritionist and author, Fiona Hunter explains: “We often underestimate the impact that our diet can have on our health and our eyes are no different to the rest of the body. You don’t need to radically change your diet to eat your way to healthier eyes; there are plenty of delicious foods that we can eat which will boost overall health and are thought to help protect against disease like AMD.
 
Overall, it is recommended that we eat a healthy balanced diet rich in dark leafy greens such as spinach and kale, omega 3-rich oily fish and antioxidant vitamins A, C and E. It’s also recommended that we eat at least five portions of fruit and veg a day, but the average Briton is consuming just three.”
 
Fiona Hunter’s top foods for good eye health:

    * Leafy greens such as kale and spinach and collard greens are packed full of lutein. Lutein is thought to play a major role in the health of the eye by helping to prevent damage to the macula, the central point of the retina needed for close work like reading and driving. Some studies have shown that lutein can help prevent the development of AMD. 
    * Brightly coloured fruit and veg such as corn, orange sweet peppers, tangerines and oranges are rich in zeaxanthin, which is thought to prevent damage to the macula and help prevent the development of AMD.
    * Oily fish like salmon, tuna and mackerel is rich in Omega-3 fatty acids which are thought to help decrease the risk of developing AMD and may slow down the progression of this condition.
    * Broccoli truly is a super food, it is rich in vitamins A and C and lutein, and is thought to help keep our eyes healthy.
    * Carrots have always been linked to the eyes and while they may not necessary help you to see better in the dark, they are high in Vitamin A which is important for eye health.
    * Eggs are another good source of Omega-3 which may help to protect against oxidative damage to the eye and thus help towards preventing AMD. Egg yolks also contain zeaxanthin, one of the key nutrients thought to benefit the eyes.

Delicious, easy to cook recipes rich in foods that are good for your eye health have been specially created for the College of Optometrists by Fiona Hunter.

Recipes are available here to download:

  Orange and Mango Smoothie recipe   
  Blueberry and Passion Fruit Eton Mess Recipe   
  Carrot and Ginger Soup Recipe
  Curried Salmon with Papaya salsa Recipe  
  Smoked Mackerel Recipe
  Spinach and Feta Fritters with Sweetcorn and Red Pepper Salad