When you think of eye-boosting foods, the chances are you think ‘carrots’—but according to one expert, they’re not the ultimate sight-booster.
In fact, the crunchy root veg’s legendary status came from a now-forgotten World War 2 propaganda campaign, which claimed they were the reason why RAF fighter pilots were able to see in the dark.
The science stands up. The orange triangle-shaped veg is packed with beta carotene, a substance which is converted into vitamin A, which is essential for seeing in low light.
By rebranding the cheap and easy to grow crunchers as a super-food, government chiefs encouraged Britons to grow and eat their own veg to bulk up their wartime rations.
But (thankfully) it’s not the 1940s anymore, and one leading dietician told the Daily Mail that we now have access to scores of delicious foodstuffs which can help keep our eyes healthy—and the chances are that you have them in your fridge and cupboard already.
Public Health Nutritionist Dr Emma Derbyshire teamed up with MacuShield to work on their new report, Feast Your Eyes On This: The Nation’s Nutritional Knowledge Of Eye Health Revealed.
The report found that 74 per cent of Britons aren’t eating an eye-friendly diet, with half believing carrots are the only “eye food”.
Showing a huge gap in the nation’s nutritional knowledge, only 19 per cent of people surveyed knows had heard of lutein, a micronutrient vital for eye health.
The report found that 74 per cent of Britons aren’t eating an eye-friendly diet (file photo)
Similarly, just over half of respondents had ever heard of Omega 3-DHA, the essential fatty acid found in oily fish which is essential for strong vision.
Worryingly, over a third (35 per cent) already report eye health problems, and two-thirds say their eyesight is deteriorating with age.
She said: ‘Everyone can benefit from eating a diet rich in eye-boosting foods, and in particular, people with a family history of poor eye health, or if you are exposed to a lot of sunlight as UV rays can damage the eyes.
‘You also need to be mindful of your eyes if you spend a long time looking at screens for work or just while you’re relaxing.
‘Screens can make your eyes can become dry, tired and fatigued.’
If you fall into this category, Dr Derbyshire recommends sticking to the 20/20/20 rule.
‘Every 20 minutes, look away for 20 seconds and look about 20 metres away, so that you’re stretching and exercising the eyes and giving them a break,’ she explained.
Furthermore, physical exercise can make a massive difference.
Dr Emma Derbyshire shares the foods which can help boost eye health
From vitamin C-rich fruits, vitamin E-filled nuts and wholegrain and vitamin B2-packed meat and eggs, to oily fish filled with omega-3 DHA, copper, vitamin A and zinc, Dr Derbyshire shared a run down of what we should be piling our plates high with—starting right now.
She said: ‘Being active can help to reinforce eye health, because it can improve the blood flow to the eyes which gets them more oxygen and nutrients.
‘Some people don’t relate exercise to eye health, but being active, can help your eyes.’
Oily fish
It’s recommended that we eat two portions of fish a week, one of which should be oily.
‘Oily fish are packed with omega 3 fatty acids which help to reinforce eye health, including docosahexaenoic acid, or DHA, which is really important for normal vision,’ explained Dr Derbyshire.
‘The cell membranes of the retina contain particularly high levels of DHA, it’s vital for lubrication and keeping the eyes moist.
‘If you’re low in it, a sign could be that you’re suffering from dry eyes, or even dry skin.’
Oily fish includes sardines, mackerel, herring, salmon and trout. Canned tuna doesn’t count as oily fish, but somewhat confusingly, a tuna steak does.
‘Tuna is considered an oily fish when it’s fresh, but when it’s tanned or tinned, it may not retain the same level of oil, so it’s not then regarded as an oily fish,’ Dr Derbyshire added.
Fruits and vegetables
Eating a diet rich in fruit and veg is beneficial to your eye health
It’s vital to get your five portions fruits and vegetables a day… and yes, this can include carrots.
‘They provide vitamin C and vitamin E, which can be beneficial for the eyes,’ said Dr Derbyshire.
Zinc and copper
As well as vitamins, trace elements are vital for good, healthy, eyes.
Dr Derbyshire explained that zinc and copper are ‘really important because they help to maintain normal vision and help to protect against oxidative stress which is caused by sunlight and the day to day stress that’s exerted on the eyes.’
Oxidative stress describes the harmful effects that free radicals (unstable molecules) have on the body.
Free radicals are harmful oxygen cells that can cause tissue damage, and antioxidants are responsible for combatting their harmful cells.
The tissue damage can leave a person more vulnerable to diseases like heart disease, cancer, Alzheimer’s and diabetes, among many other potential conditions—including poor vision.
Nuts can also help eyesight, when eaten as part of a balanced and healthy diet
‘Zinc is an antioxidant which is involved in retinal function and contributes to the maintenance of normal vision.
‘There are high levels of zinc in the retina compared to in other parts of the body, the body tissues, and there’s a number of zinc binding proteins in the retina.
‘Impaired vision and poor night vision have been linked to low levels of zinc.’
Thankfully zinc is found in a huge array of food, including red meat, oysters and seafood.
And, for people on a plant-based diet, they can top up their levels with nuts, dried beans, soy-based food, milk and dairy products, whole grains and fortified breakfast cereals.
Meanwhile, copper is in lima beans, pistachios, pumpkin seeds, lentils, shiitake mushrooms—and in great news for people with a sweet tooth, dark chocolate.
Vitamin B2 / Riboflavin
Vitamin B2, which is also known as riboflavin, is also important for eye health.
Dr Derbyshire said: ‘B2 helps maintain the clarity of the lens which helps contribute to the maintenance of normal vision.
‘It can be found in liver, kidneys, fortified breakfast cereals, meat, milk, some green vegetables, eggs, cheese and yeast extract.’
Yes, this does mean that having Marmite on toast is helping you to see better.
Lutein
Lutein is naturally found in egg yolks
The MacuShield report found that only 52 per cent of people know what lutein is—if you’re one of the 48 per cent who have never heard of it before, keep reading.
It’s an antioxidant—found in lower doses in carrots, kale and spinach—which protects the retina against oxidative stress such as fatigue, age-related macular degeneration (AMD) and digital eye strain caused by the harmful blue light emitted by our gadgets’ screens.
Lutein is found in the macula, a tiny part of the eye at the centre of the retina used for distinguishing colours, fine detail, and central vision, which are vital for activities like reading, writing and driving.
One study published in leading medical periodical The Journal of Nutrition described it as being ‘like sunglasses for your eyes’.
Dr Derbyshire said that if you’re hitting your five portions of fruit and veg a day then the chances are that you’re getting plenty of lutein.
It’s naturally present in colourful fruits and vegetables such as orange peppers, carrots, and squash, and dark leafy vegetables spinach and kale, plus kiwi fruits.
‘Egg yolks are a good source of lutein too,’ she added.
Water
The final part of the good eye-health menu is surprisingly simple—and extremely easy to access.
Dr Derbyshire said: ‘Water is really important to avoid dry eyes. Women should aim for two litres of water a day, and men for 2-and-a-half litres of water a day.’
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
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