1

Cold-water fish rich in omega-3 fatty acids (e.g. fresh tuna, salmon, mackerel and sardines) may help protect you from dry eyes, cataracts and macular degeneration – a condition which accounts for 50% of all blindness and sight problems in the UK.

2

Eggs contain lutein – an important plant pigment that can help prevent the development of macular degeneration and cataracts – as well as vitamin A, which helps protect against dry eyes and night blindness. It also promotes general eye health and function.

3

Leafy greens i.e. spinach, kale and broccoli are packed full of lutein. The pigments help to filter out harmful blue light wavelengths that can damage the eye.

4

Citrus fruits and berries have high levels of vitamin C – this may reduce the risk of macular degeneration and cataracts (a clouding of the lens in the eye results in a decreased vision).

5

Low-GI foods can help to prevent the onset of age-related macular degeneration. Swap refined carbs for wholegrain rice, quinoa and whole-wheat breads and pasta. Wholegrains also contain vitamin E and zinc which can help keep our eyes healthy.