Rising food costs mean that some nutritious foods could gradually vanish from shopping baskets, posing potential concerns for the nation’s eye health. With National Eye Health Week commencing today, what we consume on a daily basis could be worthy of greater scrutiny.

Nutrition plays a vital role in maintaining healthy eyes, yet merely 25% of Britons believe their diet supplies all the nutrients necessary to support good vision, according to new research by MacuShield, a manufacturer of specialist eye supplements. Furthermore, 32% of Britons cite fresh fruit and vegetables as the first items they would cut from their shopping in a cost-of-living crisis, while 33% place fish and seafood second. These are precisely the foods that are most beneficial to eye health.

Optometrist Francesca Marchetti said: “Try to ensure you’re including a variety of fruit and veg; don’t just always go for the same. Look for colour such as leafy greens, red peppers, berries, and if you can, eat more than five a day. The wider the variety, the more nutrients your eyes will benefit from.”

Five foods to support your eyes that won’t break your budget

Frozen spinach

Spinach is rich in lutein, one of three macular carotenoids, alongside meso-zeaxanthin and zeaxanthin. Together, these compounds form the eye’s macular pigment.

Clinical nutritionist Suzie Sawyer explained: “Our bodies cannot make macular carotenoids, so they need to come from the diet or from a specialist dietary eye supplement.

“Lutein is found in vegetables and fruit, in particular dark green vegetables, such as kale, spinach and broccoli. To increase the bioavailability of lutein, lightly boil, steam or microwave vegetables.

“Fat also increases the bioavailability of lutein and zeaxanthin. Try adding a small spoon of butter to cooked veg to boost the intake of these macular carotenoids.”

Tinned sardines

An economical storecupboard staple, sardines (and other oily fish) are rich in vital omega-3 fatty acids such as docosahexaenoic acid (DHA).

Public health nutritionist Dr Emma Derbyshire said: “DHA can contribute to the maintenance of normal vision. In the UK, the NHS recommends that everyone eats one portion of oily fish (140g) a week and consumes 250 mg of DHA to enjoy the health benefits. However, oily fish intake in adults is only 56g weekly.”

If the taste puts you off oily fish, supplements such as MacuShield Original+ Omega 3, which contains a blend of all three macular carotenoids, plus vitamin B2 and 250mg of DHA in a daily capsule, can be an alternative.

Tinned sweetcorn

Sweetcorn, alongside oranges and sweet potatoes, contains zeaxanthin, which is present in orange and yellow fruit and vegetables. Oranges and other fruits, such as berries and kiwi, are also rich in vitamin C.

Suzie Sawyer said: “Vitamin C is a water-soluble antioxidant vitamin which contributes to helping with the protection of cells from oxidative stress. This oxidative stress occurs from free radicals such as sunlight, smoking and pollution. The eyes have a high metabolic rate, so there’s an added need for antioxidants.”

Pack of eggs

This adaptable food provides vitamin B2. “Vitamin B2 (riboflavin) contributes to the maintenance of normal vision. It is involved in metabolic processes important for the normal functioning of eye tissues, including the lens and cornea. Worryingly, the latest NDNS data has found that UK adult dietary intakes of vitamin B2 are not always high enough to meet our nutritional needs,” said Suzie.

Fortified breakfast cereals, meat, milk, certain green vegetables, cheese and yeast extract also supply B2.

Tinned beans

Excellent in curries, stews and salads, beans are a source of zinc. Suzie said: “Zinc is involved in retinal function as it helps contribute to the maintenance of normal vision. Red meat, poultry, and other seafood, nuts, soy foods, milk and other dairy products, whole grains and fortified breakfast cereals can help to maintain levels of zinc.”