Good eyesight is something we all take for granted, until it goes. Perhaps this is why eye health is something that is so often overlooked in the roster of health advice columns.
We regularly read about what to eat for a healthy heart or gut, there are endless features on how to protect your skin and slow the ageing process and repeated warnings about the risks posed by modern lifestyle factors such as air pollution, stress or UV rays to human health but the eyes are rarely mentioned.
Yet most people would consider being able to see well as fundamental to their lives so this is something worth our attention.
As we age, the risk of worsening vision grows with many of the most common eye conditions we see today such as cataracts and macular degeneration associated with getting older. As an eye surgeon, I see more and more patients with these conditions due to our ageing population. More than half of us with suffer cataracts by the time we are 80, according to current estimates.
So it seems sensible to do everything we can to maintain healthy eyes for as long as possible and one thing that makes a huge difference to eye health – as with many aspects of health – is our diet.
Our eyes need key nutrients such as vitamins A and C, bioflavonoids, carotenoids, omega-3 fatty acids, minerals and antioxidants to develop, function properly and protect and repair themselves.
So, what’s on the menu for good eyesight?
Here are my top tips for what to include in your shopping trolley to give your eyes everything they need to stay healthy for life:
1) Salmon, sardines, mackerel and other oily fish
These are all rich in key omega-3 fatty acids including DHA (docosahexaenoic acid), which is found in the retina, so eating oily fish helps maintain retinal health.
2) Spinach, broccoli, kale and other dark green vegetables
These veggies contain lots of carotenoids such as lutein and zeaxanthinwhich are naturally-occurring pigments present in high concentrations in the macula, the central part of the retina. They help protect the retina and lens by absorbing and controlling unstable pollutants called free radicals that can damage cells. Research suggests these carotenoids slow down or prevent age-related macular degeneration (AMD) and the development of cataracts. They can also improve visual acuity and night vision.
3) Blueberries, bilberries, blackberries and other richly coloured berries
Berries are a fantastic source of many antioxidants which protect the eyes against the cell damage that can cause conditions including AMD.
4) Carrots, butternut squash, sweet potato and other orange vegetables
These are a great source of vitamin A. Everyone knows the old wives tale that carrots will help you see in the dark and while this might be stretching the truth, vitamin A is a key component of rhodopsin, a protein in your eyes that allows you to see in low light conditions.
5) Eggs and liver
Both these protein rich foodstuffs are also are great sources of vitamin A which also plays a vital role in good vision by maintaining a clear cornea, protecting the cells in your eyes and helping to prevent night blindness. Eggs, liver and beef also provide crucial B vitamins – B6, B9 and B12 – which help protect against AMD.
6) Oranges, grapefruits, satsumas and other citrus fruits
These juicy fruits are fantastic sources of vitamin C which help protect the eye tissue against damaging free radicals and may reduce the risk of cataracts and AMG.
7) Red peppers and bell peppers
These also provide a great boost of vitamin C which, in addition to fighting free radicals,is required to make collagen, a protein that provides structure to your eye, particularly in the cornea and sclera, which is the outer layer of the eyeball.
8) Pistachios, walnuts, almonds and other nuts
These delicious snacks are rich in omega-3 fatty acids and vitamin E which is believed to protect eye tissue from damage by free radicals which can contribute to cataracts or AMD.
9) Brussels sprouts
They might not be everyone’s favourite vegetable but Brussels sprouts are a top choice for healthy eyes being packed with vitamin A, in the form of beta-carotene, which helps maintain healthy corneas as well as providing a good serving of lutein and zeaxanthin.
10) Oats and wholegrain cereals
These are rich in a number of vital B vitamins including riboflavin (B2) and thiamine (B1) which help combat oxidative stress and play a role in proper cell function and converting food into energy. These B vitamins have also been linked to a reduced risk of cataracts.
11) Avocados
These creamy wonder fruit provide an array of nutrients including high levels of vitamin E.
12) Flaxseed oil
For those on a plant based diet who do not eat fish, this is a good alternative source of omega-3 fatty acid. It is rich in ALA (Alpha-linolenic acid) which the body converts into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), for those eating a plant-based diet
13) Chicken and turkey
These poultry meats are abundant in B vitamins which, in combination, lower levels of homocysteine, a protein in your body that may be associated with inflammation and an increased risk of developing AMD. They can also protect against dry eyes which make your susceptible to many other problems such as infection.
Finally, try to avoid over processed foods that are high in sugar as these release toxins into the body as well as causing sugar spikes which are detrimental to every aspect of health including the eyes.
As a rule, eating a healthy balanced diet rich in colourful plants is the simplest way to ensure you are getting all the nutrients needed to maintain healthy eyes for life. Of course, nothing can guarantee that your eyesight will remain perfect into old age as countless factors affect our long-term vision, but in eating well you are giving your eyes the best possible chance you can.
By Romesh Angunawela, consultant eye surgeon and director at Ophthalmic Consultants of London
