By REBECCA WHITTAKER, 11 July 2023
MAILONLINE – Globally, at least 2.2 billion people have impaired vision and at least 1 billion cases could have been prevented or addressed, says the World Health Organization.
Eating the right fruits and vegetables is key to getting the vitamins and minerals needed to support eye health.
Spinach and kale
Munching leafy greens such as kale, spinach and cavolo nero [Tuscan kale] is essential for eye health, says Dr Derbyshire, who is also an adviser to eye supplement company MacuShield.
This is because the vegetables contain carotenoids called lutein and zeaxanthin.
The body deposits these carotenoids at the macula — the most sensitive part of the retina — which provides the sharp central vision that is vital for reading and driving.
As well as leafy vegetables, tomatoes, sweet potatoes, broccoli, courgettes and orange peppers provide lutein and zeaxanthin.
Citrus fruits, broccoli and Brussels sprouts
Eating oranges and broccoli could be key for maintaining eye health with age.
For they contain vitamin C, which is needed for the body to produce and maintain collagen — a protein that gives the eyes their structure.
Collagen is really important for the eyes as it basically holds the eyes together and helps protect them. As collagen levels fall as we get older, it’s important to maintain healthy vitamin C levels.
Red meat, dairy and pulses
Zinc, copper and vitamin A are vital for healthy eyes, experts also say.
Eating seafood, such as shellfish, as well as liver and whole grains provide copper, while red meat, dairy and pulses contain zinc. Vitamin A is found in full fat milk, eggs and carrots, which famously are supposed to help people see in dim light.
Zinc is responsible for transporting vitamin A from the liver to the eye to produce melanin, a protective pigment in the eyes. And both copper and zinc are involved in retinal function …
