With National Eye Health Week just around the corner ( 24thto 30th September 2018) which also takes place during British Food Fortnight (22nd Sept to 7th Oct) and our local celebration – ‘The Ginger and Spice Festival’ (26th-29th Sept) we thought it would be a great idea to ask the town’s local eye experts, Mincher Lockett and Co. Opticians, to give us their top tips on what to eat for long term eye health.
Here is what they said:-
As we start to age, we need to pay careful attention to our bodies. As well as maintaining our optimum physical health by taking regular exercise, enough sleep and eating a healthy diet, we also need to take care of our eyes too.
The great news is that there are plenty of things you can do to help maintain great eyesight, such as: taking regular eye examinations, exercising, wearing UV protection and also eating a nutrient rich diet including super foods for your eyes! This combination has been proven time and time again to have a positive impact on our general health and wellbeing as well as our eyes.
Here are my top tips on four great super foods which you should strive to include in your diet this month:-
SPINACH – raw spinach is considered as one of the most nutrient dense of all foods. It’s rich in folic acid, vitamin A, potassium, calcium, phosphorus, zinc, copper, magnesium, vitamin C, and iron. It’s also a great source of B vitamins riboflavin, niacin, and B6. In particular, Spinach contains the antioxidants Lutein and Zeaxanthin which are present in the lens and the retina of the eye. These essential pigments help to reduce oxidative stress and absorb blue and UV light offering protection to the lens and macula from their harmful effects, therefore, reducing cataracts and macula degeneration.
EGG YOLKS (free range) – Egg yolks, like spinach, are also very high in lutein and zeaxanthin and studies show that lutein is absorbed into the blood stream more readily from eggs than any other source!
ORANGE PEPPERS – The Orange pepper is another great source of Lutein and Zeaxanthin. In addition, they are also a fabulous source of Vitamin C which helps to prevent UV light damage thus reducing cataracts. They are also the highest vegetable source of Vitamin E which has been found to reduce the prevalence of both macula degeneration and cataracts.
SUN-DRIED TOMATOES – Sun dried tomatoes contain the antioxidant Lycopene which helps maintain the integrity of cell membranes and can help prevent both macula degeneration and cataracts.
Now you know which super foods to include in your diet, why not throw together an omelette or frittata including the ingredients above? Simples!