World Sight Day takes place this year on October 8, the perfect occasion to review your eye health. Read on for a selection of the most beneficial foods to counter eye disorders and help maintain excellent eyesight.
1. Fatty fish - Rich in omega-3, fatty fish like tuna, herring or sardine (steamed or grilled) nourish the cell membranes of nerve cells, including the retina and also prevent the onset of eye diseases linked to aging.
2. Clementines, oranges and mandarins - As with all citrus fruits, these three foods can be found almost year-round and are rich in vitamin C. They contain antioxidants that protect the cornea and crystalline lens of the eye and help prevent cataracts, a disease caused by age that causes clouded vision, especially at night.
3. Carrots - As with a number of other orange and yellow fruit, the carrot is full of beta-carotene, an antioxidant precursor of vitamin A and rich in pigments that protect the retina, especially against cataracts. It's also important to note any vitamin deficiencies that could provoke decreased visual acuity. Carrots should be consumed cooked several times per week.
4. Blueberries - Renowned for improving night vision and tested for this by Royal Air Force pilots during World War II, blueberries contain vitamin C and anthocyanins, components that boost visual acuity and that can help alleviate eye fatigue.
5. Spinach - Rich in pigments, beta-carotene and vitamins, spinach is a super food for eye health as it protects against loss of visual acuity and UV rays. It should be a staple of your kitchen ingredients and consumed several times per week either alone or with sides, in a salad or cooked to your liking.
6. Eggs - Thanks to its numerous antioxidants including vitamin A -- essential for seeing in the dark -- this food is renowned for its protective qualities. In particular, it helps protect against aging-related macular degeneration (AMD), a disease of the retina.
7. Broccoli - This green vegetable, as well as its entire family of cruciferous vegetables, are rich in pigments and antioxidants and contain a high level of vitamin C that protects the retina and the crystalline lens from UV rays as well as free radicals, harmful to vision. These vegetables are to be consumed without moderation in gratin dishes, steamed or in tarts all year long.
8. Corn - A great source of lutein and zeaxanthin, essential pigments for eye health, this ingredient protects against AMD and can be eaten in salads, cooked or raw. Consuming 5 to 6 g per day of these pigments is said to be one of the best ways to prevent cataracts.