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Paediatric ophthalmologist Dr James McDonnell says we need a variety of fresh fruits and vegetables to keep our eyes healthy.
Here are his super nutrients for great eye sight:
• Astaxanthin. This supernutrient protects eyes from developing cataracts, macular degeneration and blindness. Seaweed and wild, rather than farmed, salmon are excellent choices high in astaxanthin.
• Omega-3. This fatty acid contained in fish protects against dry eye and age-related macular degeneration. Good choices are oily fish such as tuna, sardines, herring and salmon at least once a week.
• Anthocyanins. Blueberries, bilberries and especially black currants contain high amounts of anthocyanins and help to maintain the health of the cornea and blood vessels in every part of the eye.
• Vitamin D. Safe sun exposure, fish oils, fatty fish and, to a lesser extent, beef liver, cheese, egg yolks and certain mushrooms contain this master hormone, which acts on more than 4,000 genes.
• Zeaxanthin. This nutrient reduces the risk of age-related macular degeneration and is found in dark green vegetables such as kale, broccoli, collards, raw spinach and romaine lettuce.
• Bioflavonoids. Found in tea, red wine, citrus fruits and cherries, bioflavonoids may lower the risk of cataracts and macular degeneration. And beta-carotene, contained in carrots, sweet potatoes, spinach, kale and butternut squash, protects you against night blindness and dry eyes.
• Lutein. This nutrient is also good for your eyes. Best source is from organic eggs laid by pastured organic hens or take supplements made from marigold flowers.
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