This is the view of leading British dietitian Emma Derbyshire, co-author of a new report focused on nutrition for . The expert stated that 74 percent of Britons do not follow a proper diet for good vision, and half believe that carrots are the only beneficial food for their eyes.
However, as Dr. Derbyshire asserts, there are many other everyday foods that those looking to maintain their eye health into old age should pay attention to.
Fatty Fish
To keep your sharp for as long as possible, the dietitian recommends eating at least two servings of fish per week, with one of those servings being fatty fish.
“Fatty fish is rich in , which help strengthen eye health. It also aids in keeping them moisturized,” Dr. Derbyshire explained. The most beneficial fatty fish include sardines, mackerel, herring, salmon, and trout, according to Daily Mail.
Fruits and Vegetables
It’s crucial to consume five servings of each day, including that same carrot.
Vegetables are important for our vision primarily due to their vitamin C and E content, the dietitian noted.
Foods Rich in Zinc and Copper
According to Dr. Derbyshire, zinc and copper “help maintain normal vision and protect the eyes from oxidative stress caused by sunlight and everyday strain on the eyes.”
Oxidative stress is linked to the harmful effects of free radicals on the body. Free radicals are harmful oxygen molecules that can cause tissue damage, making individuals more vulnerable to heart disease, cancer, , diabetes, and eye diseases. Antioxidants, including zinc and copper, can combat these processes.
The expert stated that vision problems are significantly associated with low zinc levels. Fortunately, zinc is found in many foods, such as red meat and seafood.
Those following a plant-based diet can meet their zinc needs through nuts, dried beans, soy, whole grains, dairy, and fortified products.
Meanwhile, copper, which is essential for our eyes, can be found in , pistachios, pumpkin seeds, lentils, shiitake mushrooms, and dark chocolate.
Vitamin B2
Vitamin B2, also known as riboflavin, also contributes to improved eye health. Dr. Derbyshire noted: “B2 supports the clarity of the lens, thus promoting good vision. It can be found in liver, kidneys, fortified cereals, meat, , green vegetables, eggs, and cheese.”
Lutein
The new report that the expert worked on indicates that only 52 percent of people know what lutein is. Meanwhile, this antioxidant, found in carrots, , and spinach, protects the retina from oxidative stress, such as fatigue, age-related macular degeneration (AMD), and digital eye strain caused by harmful blue light emitted by our devices.
Lutein is located in the macula at the center of the retina. This area is responsible for color recognition, fine details, and central vision, which is essential for reading, writing, and driving.
The valuable antioxidant lutein is found in bright fruits and vegetables, such as orange bell peppers, carrots, zucchini, cabbage, dark leafy greens, and kiwi. “Egg yolks are also a good source of lutein,” the expert added.
Water
The last item on the list is surprisingly accessible. Dr. Derbyshire explained: “Water is extremely important for preventing dry eyes. Women should drink two liters of water a day, while men should aim for two and a half liters.”
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