A feast for the eyes
Here are some ingredients that could benefit your vision...
BRIGHTER THE BETTER
RED and yellow vegetables are a great source of beta-carotene — a type of plant chemical that is concentrated in the eye and serves as a strong antioxidant, essential for the health of the retina.
Pumpkin, red pepper, carrots and sweet potato are all examples of foods containing beta-carotene.
Try my carrot and courgette laksa for a delicious way to include these ingredients.
BERRY GOOD SHOW
THESE are considered important for eye health because they are powerful antioxidants. Initial studies show plant chemicals contained in berries, such as anthocyanin, can affect pigments in the eye to improve vision.
The antioxidant capacity of flavonoids found in berries and citrus fruit make them good additions to any diet focused on preserving healthy vision. Blackberries, blueberries, pomegranates, grapefruit and other citrus fruit make delicious desserts or additions to salads. Try my citrus and pineapple Asian salad for a spicy way to help your eyesight and general health.
GREEN TO GO
KALE, spinach, cabbage and parsley are all great sources of the plant chemicals lutein and zeaxanthin, which are linked to slowing the progression of macular degeneration. The great thing about including them in your diet is you also get the benefit of other micronutrients, such as vitamin C.
CAN’T BEAT BRASSICAS
VEGETABLES such as broccoli and sprouts, as well as garlic and onion, contain sulphur compounds that are necessary for our cells to produce a compound called glutathione, which fights inflammation and oxidation and could help to prevent damage to retinal cells.
GOOD QUALITY FATS
MANY of the plant chemicals our eyes need are fat-soluble, so they need a source of fats to move them around the body. Luckily, many good-quality fats also contain compounds beneficial to eye health.
Egg yolks, pistachios and flaxseed contain a mix of lutein and zeaxanthin as well as omega-3 fatty acids and vitamin E, which all enhance the functioning of your eyes. Including these ingredients in your diet could help to keep your sight sharp as you age.
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