November 9^th – 15^th is national eye week by the Eyecare trust, and the charity has been promoting general health issues which also benefit the eyes. Many people are still unaware that their diet affects their sight as well as their general health, and this is bad news when we have an ageing population.

We have often mentioned the benefits to your sight of eating green vegetables. Nutrients found in these foods give protection to the retina, the light sensitive layer at the back of the eye. The retina converts what we see into electrical impulses for the brain to interpret, so protecting it is vital. It is susceptible to the eye disease Age related macular degeneration, but eating the right foods can help to provide nutrition and protection for the retina. Other foods however also play a role in treating and protecting structures within the eye.

Omega 3 fatty acids are essential to keep our cholesterol low, provide support for cell membranes, and help with dry eyes. These are found in oily, cold water fish, nuts and berries, and soy.

Yellow fruits and vegetables, such as Papaya, carrots, and butternut squash supply beta-carotene and a variety of vitamins which help to prevent free radical damage. They also optimise vision during the daytime, while purple fruits such as blueberries and grapes help with night vision.

Butternut Squash source of beta-carotene

Eggs surprisingly can help to reduce your risk of cataracts! They contain many vital nutrients, particularly sulphur, which protects the lens inside your eye. They also contain Lutein, the yellow pigment found in green vegetables that the retina needs for protection from UV light.

The green leafy vegetables and tomatoes are still essential for excellent eye health, so tuck into kale, broccoli and spinach to look after your retinas. Vitamin C, found in Kiwi fruit and oranges will further help to mop up freed radicals, preventing them from damaging your eyes.

Green Smoothie

• Bag of Salad Spinach
• 4 Carrots
• 1 Green Pepper
• A large handful of Kale
• 3 Apples
• A handful of fresh parsley

Choose vegetables which are as fresh as possible. Wash thoroughly and peel the apples. Chop everything into even chunks and then blend or juice into a smoothie. You can store this in the fridge for up to 4 days.

Variations – Add chopped ginger or add different herbs to your taste.

Our Green Smoothie is perfect for eye health

Blueberry Fruit Salad

Use fruits which are in season, in a mixture of colours – raspberries, blackberries, and the largest portion of blueberries. Keep all fruit as fresh as possible.

Traffic Light Salad

• Bag of salad leaves – including a high proportion of spinach
• Tomatoes
• Carrots
• 1 red  & 1 green pepper
• 1 red onion, peeled
• Handful of chopped parsley

Traffic Light Salad - Good for eyes and looks good to

Dressing

• 125ml good Olive Oil
• 2 tablespoons of red wine vinegar
• 1 Clove of garlic, chopped
• 1 Tablespoon of chopped herbs – basil or chives
• ½ teaspoon of sugar

Mix together all the dressing ingredients, cover, and leave in the fridge for at least an hour before you need it. Prepare the salad just before serving.

Finely slice the peppers, tomatoes, and onions. Use a potato peeler to shred the carrot into thin strips. Lay the salad leaves on a large platter and scatter the green peppers over them. Then lay the red salad ingredients over the top, interspersed with carrot strips. Finish with a scattering of herbs. Stir the dressing well and drizzle over.