Holistic healing

Eyesight Savers: Natural ways to protect your eyes

Keep your peepers in tip top health with our 6 vision-supporting nutrients

Keep your peepers in tip top health with our 6 vision-supporting nutrients
You might eat for a healthy body, but have you ever thought about your eyes’ nutritional needs? Here’s our pick of foods and supplements to keep your sight looking good

Vitamin C

“This acts as an important antioxidant, protecting the tiny cell membranes from free radical damage

at the back of the eye,” says James Sutton, a top optometrist.

EAT: Capsicum peppers, strawberries, broccoli, tomatoes and citrus fruit.

Vitamin E

“Vitamin E is also a powerful antioxidant, reducing the damaging effects of unstable free radicals to

maintain the structure of blood vessels in the eye,” explains James.

EAT: Top foods containing vitamin E are nuts, nut butters, seeds, oils, spreads, sweet potatoes and

fortified cereals.

Lutein and zeaxanthin

“Important antioxidants, these carotenoids have been found to prevent age-related eye diseases such as macular degeneration and cataracts and are concentrated at the back of the eye,” says James.

EAT: Eggs and green, leafy vegetables such as spinach, kale and romaine lettuce, plus carrots,

broccoli and green beans.

Zinc

“The European Food Standards Agency has approved zinc for the claim that it ‘contributes to the maintenance of normal vision’,” says James. “It is found at relatively high levels in the macula and helps absorb light.”

EAT: Zinc is found in wholegrains, avocados, seeds, garlic, meat, mushrooms, dark chocolate and shellfish.

Omega 3

“Eating oily fish just once a week can reduce your risk of developing macular degeneration by up to

40 percent,” says James.

EAT: Wild oily fish like salmon, tuna and mackerel

Limit omega 6

“Do this by using the right cooking oils like coconut which has much lower levels of omega 6,” advises James. “Avoid hydrogenated fats found in biscuits and margarine, fast food and frozen pies, and don’t cook with olive oil at a high heat, save it for drizzling or very gentle cooking,” he says.