To mark World Sight Day, HuffPost UK Lifestyle set out to find the top ways to prevent sight loss.
According to Ian Grierson, professor of ophthalmology at the University of Liverpool, having a healthy diet is key to caring for your eyes. He recommends getting plenty of Omega-3 fatty acids, carotenoids and vitamins C, E and A.
- Omega-3 fatty acids care for the retina and can be found in oily fish, such as salmon, mackerel and sardines
- Vitamins C, E and A have antioxidant properties that help protect the eye. These can be found in leafy greens such as spinach and leafy cabbage
- Carotenoids act as antioxidants protecting the tissue of the eyes by absorbing harmful blue light. They can be found in tomatoes and carrots
“While research suggests that vitamins A, C, E and zinc can help keep the eye healthy, it is carotenoids, the pigments that occur naturally in plants and algae, which offer the most precise way of targeting the damage that causes sight loss," Dr Grierson said in a statement.
"In particular, the carotenoids lutein and zeaxanthin act directly to absorb the damaging blue and near-ultraviolet light, in order to protect the macula. Any yellow or orange plants or vegetables contain them. They are also abundant in green vegetables such as kale and spinach."
See below for more foods that are good for your eyes...
Top Foods For Eyesight
Kale, Spinach And Collards(01 of06)
Open Image ModalOysters(02 of06)
Open Image ModalApricots(03 of06)
Open Image ModalSweet Potatoes(04 of06)
Open Image ModalEggs(05 of06)
Open Image ModalWheat Germ(06 of06)
Open Image ModalHe added: “We should be eating 6mg of lutein a day, but the average consumption is only 2mg, which is way too low. In the Second World War, our average intake was 4-5mg and we weren’t even trying. But you cannot just eat vegetables alone, as lutein needs fat to be absorbed.
"Egg yolk is one of the UKs main sources of lutein – there is not much there, but the little there is absorbed efficiently. That is why eggs Florentine is such an effective meal – the spinach is a high source of lutein and the egg yolk maximises absorption.”
Top Tips For Healthy Eyes
Don’t forget your eyes(01 of09)
Open Image ModalTreat your eye health as you would any other part of your body. Most people are recommended to go for a check-up every two years, unless otherwise advised by an optometrist. Even if you think your vision is fine, some eye conditions, for example open angle glaucoma, may not show symptoms. (credit:Alamy)
Be risk aware(02 of09)
Open Image ModalPeople of Asian or African Caribbean descent or people over 40 should go for a sight test at least every two years as they are more at risk of developing eye disease (credit:Alamy)
Quit smoking(03 of09)
Open Image ModalIf you smoke, you have another good reason to kick the habit. Smoking is linked to blindness. Current smokers are four times more likely to develop macular degeneration – a progressive disease that can lead to significant sight loss – compared to past smokers or non-smokers. (credit:Alamy)
It’s all relative (04 of09)
Open Image ModalTalk to your relatives about your family eye health history as some eye conditions, such as glaucoma, can run in families. It’s important to think about your child’s eyes and to be aware of their vision, especially if there is a family history of lazy eye or squint or family members wore particularly strong spectacles when they were young. (credit:Alamy)
Be cool in the sun(05 of09)
Open Image ModalProtect your eyes when it is sunny or when you’re in high glare areas such as near snow or water. Cumulative UV exposure may damage your eyes. When choosing sunglasses make sure that they are safe as well as stylish! Look out for the CE or BS EN 1836:2005 marks – this ensures that they provide a safe level of protection from the sun’s damaging UVA and UVB rays. Don’t forget to also protect children’s eyes – they’re more at risk. (credit:Alamy)
Protect your eyes (06 of09)
Open Image ModalIf you work with hazardous or airborne materials at work or home wear safety glasses or protective goggles to protect your eyes from injury. (credit:Alamy)
Keep fit and healthy(07 of09)
Open Image ModalRegular exercise is essential to stay fit and healthy but it is also important that when playing sports such as squash that you wear protective eye wear such as helmets or sports goggles to protect your eyes from a flying ball. (credit:Alamy)
Eat well (08 of09)
Open Image ModalProtecting your eyes starts with the food you eat. Nutrients rich in omega-3 fatty acids, zinc and vitamins C and E may help to prevent age-related vision problems such as macular degeneration and cataracts. Recommended foods include green leafy vegetables and oily fish, such as salmon, and citrus fruits. (credit:Alamy)
Contact lens care (09 of09)
Open Image ModalIf you wear contact lenses make sure you look after them properly. Thoroughly wash and dry your hands before touching your contact lenses or your eyes, and only ever clean your contact lenses using the solution recommended by your optometrist. Never shower, sleep or swim with your contact lenses in because this can put you at risk of developing a serious eye infection which could lead to blindness. Also, don't wear them for longer periods than recommended by your optometrist. (credit:Alamy)
Recent studies suggest that although Britons value their eyesight above any other sense, around five million have not had an eye test in the last decade.
Dr Susan Blakeney, the College of Optometrists' clinical adviser, said: "86% of people value their eyesight above any other sense and over two thirds of people wear corrective lenses of some sort.
"However, it often takes a big change in vision or health for people to visit an optometrist to find out what's going on, and that may be too late to reverse any damage to sight, especially if you are in an at-risk group.
"Most people will probably be fine but it's worth remembering not every eye condition has symptoms so regular check-ups, unless otherwise advised by your optometrist, are vital to maintain healthy eyes."