HOW TO BEAT EYE PROBLEMS: Eat these foods to boost your eyes
There is little doubt that good diet plays a key role in eye health. Here, Sian Porter, a consultant dietitian, identifies the most important foods to include in your diet, and offers some ideas about you how to incorporate them with an appetising seven-day meal plan.
When it comes to your eyes, there’s no getting away from it: you have to eat up your greens.
That’s because they are rich in lutein, a nutrient important for eye health, found in the lens and retina. It’s thought it helps absorb damaging blue and ultraviolet light.
Kale is the richest source of lutein, containing 11.4 mg per 100 g. Though other foods such as oranges and eggs contain lutein, you would have to eat 41 oranges and 71 eggs to get the same amount of lutein as in one 80 g portion of kale.
Spinach is another excellent source, with 7.9 mg of lutein per 100 g.
Aim for 10 mg of lutein a day — a one portion of kale a day is enough. Slightly steam kale or spinach or eat spinach raw in salads.
COLOURFUL FRUIT & VEG
The retina needs vitamin A for night vision. Eat plenty of brightly coloured fruit and vegetables, such as carrots, sweet potato, mango and papaya, as these are a good source of beta- carotene, a nutrient the body converts into vitamin A.