November 9th – 15th 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.