A new survey reveals 60% of people are unaware that the food we eat can affect the health of our eyes. Professor Christine Purslow, from the University of Plymouth, said: ‘It is always a worry that while so many people consider sight so important so few of us take effective practical steps to maintain eye health.’
An article from the DailyMail.com shows a diagram which depicts the most eye healthy foods to consume:
The article highlights 4 main parts of a healthy eye diet: Antioxidents, Omega 3’s, Carotenoids, and Resveratrol.
See below how each benefit your eyes:
Research has shown that the ‘antioxidants’ vitamins and minerals, particularly vitamins C, E, zinc, selenium and copper are helpful in maintaining eye health.
It is thought they may help to prevent and, or slow down the progression of eye conditions that become more common with age, as a result of the ‘free radical’ theory of cell damage.
That is that over the course of a person’s lifetime, free radicals – highly reactive substances created in your body by breathing, eating and by other factors such as air pollution and smoking tobacco, cause damage to the cells in your body.
This is the ‘wear and tear’ that causes ageing.
Antioxidants are thought to help by ‘mopping up’ these free radicals, to delay or prevent them from damaging your cells.
These key vitamins and nutrients can be found in brightly coloured fruit and vegetables including apples, blackcurrants and passion fruit, dairy products such as cheese and milk, seafood and lean red meat such as salmon and mince beef, and nuts such as pistachios and peanuts.
A wealth of past research has shown that omega 3 nutrients help support heart health by maintaining normal blood pressure.
One of the key omega 3 fatty acids, docosahexaenic acid (DHA), also play a key role in the structure and function of the sensory retina.
The European Food Safety Authority acknowledges DHA contributes to the normal visual development of infants up to 12 months of age and to the maintenance of normal vision.
Studies have also revealed omega 3s benefits for maintaining eye health as we age.
Herring, mackerel, sardines, salmon, fresh tuna steak, are rich in omega 3s.
If you don’t eat fish then nuts such as walnuts and linseeds and flaxseeds also contain omega-3 in the plant form of short chain alpha-linolenic acid.
Lutein and zeaxanthin are naturally found as pigments in the macula.
They are thought to offer protection to the cells there from damage from oxidative stress and harmful blue light.
Studies have revealed their beneficial effects on slowing down the progression of some age-related conditions.
Green leafy vegetables and brightly coloured fruits such as kale, spinach, broccoli and peas.
Emerging research suggests that resveratrol, a polyphenol plant compound found naturally in grape skins and peanuts, is linked with health benefits.
For example, one study examined the French paradox, the puzzling fact that rates of coronary heart disease are low in France, despite the French typically enjoying a rich calorie diet, not particularly low in saturated fat.
Thanks to reservatrol’s antioxidant qualities, scientists believe the compound may also be vital to maintaining eye health.
Resveratrol can be found in peanuts as well as red grapes.
Read more here.