Adding berries to your morning smoothie could help protect your eyes from oxidative stress, according to clinical nutritionist Suzie Sawyer. The advice comes as new research reveals that over half of Brits (51%) think about their eye health most during summer, mainly because sunlight hurts their eyes, while 39% say warmer days leave their eyes feeling drier.
Diet and Eye Health
The findings by MacuShield also show that more than a quarter (26%) of Brits believe their eyes are ageing faster than the rest of their body. However, only 39% of respondents had seen advice linking nutrition and eye health, yet 47% said they would change their diet to support their eyesight.
Five Foods to Support Your Eyes
Suzie Sawyer, advisor to MacuShield, suggests five foods to support eye health. First, sprinkle pumpkin seeds and chickpeas into your salad. These contain zinc, which helps maintain normal vision. Quinoa is another zinc-rich salad ingredient.
Second, add berries to your morning smoothie. Strawberries, blueberries, raspberries, and cherries are packed with vitamin C. Suzie explained: "People may not realise just how important the antioxidant vitamin C is to the eyes. Our eyes are so vulnerable to cellular oxidative stress. Sunlight, smoking and pollution, creates a greater need for vitamin C and as an antioxidant, vitamin C helps protect cells from oxidative stress."
Third, grill sardines for lunch. Oily fish such as sardines, salmon, and mackerel contain docosahexaenoic acid (DHA), which is important for the retina. Suzie noted that the NHS recommends eating one portion (140g) of oily fish a week to get 250mg of DHA. However, current intake is only 56g weekly, which is too low. She suggests a supplement like MacuShield Original+Omega 3 to bridge dietary gaps.
Fourth, snack on orange-coloured fruits and vegetables like oranges, mangoes, carrots, and orange bell peppers. These contain zeaxanthin, one of three macular carotenoids needed for sharp focus. Finally, go for green leafy vegetables such as spinach, lettuce, green bell peppers, and Swiss chard, which contain lutein, another macular carotenoid. Since the body cannot make lutein, it must come from diet or supplements.
