Ahead of the release of a new report, medical experts have issued an urgent warning to Brits over their diets and some encouraged some major changes in order to support eye health
The old adage you are what you eat isn’t just an old wives’ tale. Health experts have issued an urgent reminder of the importance of maintaining a nutrient-dense diet to ensure good eye health, ahead of the release of a new report.
The report, which explores the UK’s perception of eye health and diet, showed that despite the fact that 63 percent of Brits are well aware of the fact that what they choose to eat has an impact on the health of their eyes and overall vision, only nine percent of us actually feel we regularly stick to a healthy diet. As reported in Surrey Live, the new report also showed that 70 percent of respondents felt that they noticed their vision diminishing with age, which has led to doctors issuing an urgent warning to Brits about how they can alter their diets to help promote optimal eye health.
Dr Emma Derbyshire, co-author of the new report from MacuShield, explained, “It is concerning how little we know about supporting our eye health with food. Just 48 percent of Brits in the latest 2024 data say they have an idea how they could support eye health; 41 percent say they know there is something they can do but don’t know what and 10 percent believe there is nothing you can do to support eye health.
“But the opposite is true: we can help ourselves by getting the right eye health nutrients in our diet and where it is difficult to keep to a healthy diet including five fruits and vegetables a day, bridging gaps with an appropriate eye health supplement, together with an active, healthy lifestyle would be sensible.”
There are several major nutrients you should be targeting to support your eye health: carotenoids, vitamins C, E, and B2, zinc, copper, Omega-3 DHA, and H2O. Starting off, staying properly hydrated is crucial to eye health, the experts explain, and we should all be aiming for at least five glasses of water a day – around 500ml each – to keep our eyes properly lubricated.
When it comes to getting enough vitamin C, aim to start incorporating more red peppers, carrots tomatoes, berries, spinach, and broccoli, along with kiwi and citrus fruits like oranges or satsumas. Vitamin C helps keep the eyes healthy because of its antioxidant properties, which our eyes need support with.
Carotenoids are absolutely crucial for eye health, the experts explain, and our bodies cannot make them, so ingesting them through our diet is absolutely essential. There are three different kinds of carotenoids: luteal, zeaxanthin, and meso -zeaxanthin. Our eyes contain all three, and they come from different sources. Luteal carotenoids can be found in leafy dark greens like Kale, the experts advise lightly steaming this type of veg, or cooking it with a small amount of oil and butter to help make it easier for our bodies to absorb this nutrient.
Carrots and oranges are great sources of Zeaxanthin, and meso -zeaxanthin can be found in trout, and some other kinds of fish. If you’re a vegetarian, consider adding an eye-health-promoting supplement to your routine. Vitamin B2 is an important component of eye health – but it is quite common for people, particularly women, not to get enough of it in their diets. Strive to include more eggs, milk, yeast extracts, meat, cheese, liver, kidney, fortified cereals, and leafy greens in your diet to ensure that the lens of your eyes is being properly maintained.
Vitamin E also plays an important role in eye health, so try and include leafy greens, sweet potatoes, whole grains, avocadoes, nuts, and vegetable oils in your diet to combat any oxidative stress your eyes are under. To get enough zinc and copper in your diet aim to eat more seafood, poultry, and red meat. If you are a vegetarian or are trying to minimise your meat consumption, they can also be found in dairy products, nuts, soy products, whole grains, and fortified cereals.
For the most part, Omega-3 DHA is found in oily fishes like mackerel and salmon – many of us struggle to get enough of this in our diets, so consider adding a supplement to your diet to ensure you are promoting good eye health. One of the authors – Optometrist Francesca Marchetti – of the report explained just how important it is to try and promote good eye health through your diet, “As one of the five senses, our eyes are pivotal to living a comfortable life. There are several things we can do to help protect our eye health, but we should all be placing more of an emphasis on the foods we eat to support our eye health.”
Do you have a story to tell? Email: emma.mackenzie@reachplc.com
