6 Top Tips for Healthy Eyes

A good diet and regular eye checks are essential steps in fighting against Macular Degeneration. Follow these 6 top tips for healthy eyes.

Leading dietitian and nutritionist, Susie Burrell, has teamed up with Specsavers to raise awareness of the importance of both a healthy diet and regular eye checks in the detection and fight against the largely symptomless disease. 

Here, Susie shares her top 6 tips for healthy eyes.

1. Power up on veggies

Include a leafy green, orange or red vegetable in your diet every day, and even better serve with extra virgin olive oil to enhance nutrient absorption. Leafy greens are a rich source of lutein while orange and red vegetables offer the powerful antioxidant beta carotene.

2. Snack smart

Snack on a handful of mixed seeds and nuts every day. Pepitas, walnuts and Brazil nuts are especially eye health nutrient rich, thanks to their Vitamin E, selenium, zinc and omega 3 contents. Incorporate these ingredients into tasty snacks, such as the healthy Macular Degeneration busting Bliss Balls recipe, which utilises ingredients rich in a number of vitamins, such as Vitamin A and Vitamin E, along with a host of antioxidants that are proven to be good for the eyes and are key in the battle against Macular Degeneration.

3. Bump up your omega 3

Do so by eating oily fish at least three times a week; good choices include salmon, sardines and tuna.

4. Don't be scared of eggs!

They are one of the most nutrient rich foods available, in particular the yolks which offer lutein as well as another antioxidant zeaxanthin and the micro nutrient zinc. Better still enjoy your eggs a few times each week with some leafy greens and tomato for an extra nutritional punch.

5. Don't forget your fruits

Berries, oranges and kiwi fruits contain exceptionally high levels of Vitamin C which has been linked to reducing Macular Degeneration. Aim for 1-2 pieces every day.

6. Get your eyes checked regularly

Macular Degeneration can be detected through a simple eye test and early detection is vital to aid prompt treatment, which in many cases can stall the progress of the disease and preserve sight.

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