Healthy Diet - Healthy Vision

When considering your daily diet, as well as thinking about the benefits to your body, have you also thought about the benefits to your vision? Certain foods are very good for your eyes, whilst others aren't so good...

Eyes on Health, week 3 - Diet
Eyes on Health, week 3 - Diet

Near the back of your eye is the macular, which is a yellow coloured pigmented area near the centre of your retina. This is very small (around 5mm in diameter) but plays a very important role. Within the macular is lutein, zeaxanthin and meso-zeaxanthin. These are carotenoids which absorb the harmful excess blue light and UV rays that enter your eye. Over time, with age the macular can become cloudy as the light-sensitive cells there slowly deteriorate. In turn, the central vision deteriorates making simple everyday tasks like reading, driving and recognising faces impossible. This highlights just how life changing this condition can be.

Kale and fruit - great for the eyes!

It is known as macular degeneration or AMD (age related macular degeneration). It usually develops very gradually and with no pain, so goes unnoticed until it is too late. This is obviously worrying but the good news is you can try to prevent the condition and improve the general health of your eyes by eating well.

Boosting your levels of the above carotenoids is recommended, so eating a healthy diet will provide those essential nutrients. Eggs and leafy greens are rich in zinc and other antioxidants. Vitamins A, C and E are present in berries, citrus, carrots and almonds. Tuna, mackerel, anchovies, trout and salmon are all high in omega-3 content which is fantastic for the eyes.

We also offer supplements which also provide these essential nutrients for the eyes. Macushield is one of the products we recommend as it provides zeaxanthin, lutein and meso-zeaxanthin.

Eye-Healthy Smoothies!

In all stores you can pick up our handy mini-booklet of eye-healthy smoothie recipes. Pop in and pick one up, or you can click the button on the left to download a digital copy.

Avoid the Bad Stuff!

Some foods are not very good for your eyes. Try to avoid some of the convenient pre-packaged foods which may seem healthy, but are full of chemical preservatives, fat, salt and cholesterol. Lean meats such as fresh turkey are zinc and protein-rich which is great for your eyes so try to opt for those instead. Avoid trans fats at all costs as they can greatly increase your cholesterol which could lead to blockages in the tiny vessels behind your eyes. Your eyes are vascular, so aiming for anything which will keep your heart healthy will also improve the health of your eyes!

Eye Healthy Recipes, Care of VisionMatters.org.uk

The following recipes are packed full of nutrients which are great for your vision. Download the Fish Taco, Stuffed Mushrooms or Classic Blueberry Muffin recipes below....

Fish Taco recipe Stuffed Mushrooms recipe Classic muffins recipe