Optometrist and nutritionist share five foods 'essential' for eye health

A huge 66% of Brits have noticed their eyesight deteriorate with age and more than a third are battling eye health issues. Yet 42% remain in the dark about which foods can bolster their vision, reveals a study by MacuShield, creators of specialist eye supplements.

In light of these findings, experts are now shining a spotlight on seasonal fare that's not only ideal for summer BBQs and picnics but also beneficial for your eyes.

Optometrist Francesca Marchetti emphasised the importance of diet in maintaining eye health: "As one of the five senses, our eyes are pivotal to living a comfortable life. Although there are lots of things we can do to protect our eye health, we should all be placing more of an emphasis on the foods we eat to support our eye health."

Dr Emma Derbyshire, a public health nutritionist, pointed out a crucial nutrient for eye health: "Lutein, one of the three macular carotenoids, is found in high concentrations at the macula, a part of the eye responsible for clear central vision. But, just 19% of Brits have heard of it and 52% say they 'don't know' what foods it comes from."

With the barbecue season upon us, it's an opportune moment to grill up some eye-friendly dishes. Think succulent salmon and sizzling steaks, alongside fresh salads bursting with colourful veggies and fruits – all delicious ways to enhance your vision during the sunny months.

Oily fish such as salmon and mackerel

Dr Derbyshire said: "The cell membranes of the retina in the eye contain a high concentration of docosahexaenoic acid (DHA). The NHS recommends everyone eats one portion of oily fish a week to get 250mg of DHA, to enjoy the health benefits. However, among 11- to 18-year-olds, oily fish intake is 21g weekly and in adults is only 56g weekly.

"These intakes are just too low. If you don't like oily fish then bridge the dietary gap with a supplement such as MacuShield Original+ Omega 3, which contains a blend of all three macular carotenoids, vitamin B2 and a daily dose of 250mg of DHA - which each help to maintain normal vision with just one capsule daily."

Consider grilling salmon or mackerel on the barbecue for a delicious and omega-3 rich main course that supports your vision.

Red meat

Red meat is a good source of zinc, which plays a role in retinal function as it contributes to the maintenance of normal vision. Grilled steak or lamb chops can be a fantastic way to incorporate zinc into your summer meals.

Dark green leafy vegetables like spinach and kale

Francesca explained: "Lutein must be obtained through the diet or a specialist eye health supplement, as our bodies can't make these on their own."

These greens also contain vitamin E and vitamin C, essential for protecting cells from oxidative stress. Add spinach to salads for a nutritious side at your barbecue.

Oranges, sweetcorn and sweet potatoes

Dr Derbyshire highlighted the importance of certain nutrients for eye health, stating: "Zeaxanthin, another macular carotenoid, is found in orange and yellow fruits and vegetables such as sweetcorn and sweet potatoes. Vitamin C, present in oranges and berries, helps protect cells from oxidative stress caused by sunlight and pollution."

Why not toss up a zesty summer salad with oranges or serve some grilled sweetcorn and sweet potato wedges with your barbecue favourites?

Eggs

Eggs are also on the menu for healthy vision, providing vitamin B2 which, according to Dr Derbyshire, "helps maintain the opacity and clarity of the lens" and is essential for normal eyesight. For a barbecue spin, consider a salad garnished with boiled eggs or a refreshing egg-based side.

Despite the availability and affordability of these nutrient-rich foods, studies indicate that many individuals still fall short in consuming sufficient amounts through their diet alone.

Dr Derbyshire emphasised the significance of dietary choices in maintaining ocular health, advising: "We must all make an effort to prioritise eye health nutrition. There are so many foods that we can all be enjoying and for those who struggle to get these correct nutrients in their diet, there's also the option of supplements, such as those from the MacuShield range, which contain nutrients to help support your eyes."