By Eva Dave Optometrist

Eating the right foods have been proven time and again to have a positive impact on our general health and wellbeing. With that in mind, here are the 5 superfoods to enjoy while dining al fresco this summer. Not only are they great for your overall health but they also have significant benefits to your eyes too!

Spinach

Raw spinach is great in a fresh summer salad and is considered one of the most nutrient dense of all foods. It’s rich in folic acid, vitamin A, potassium, calcium, phosphorus, zinc, copper, magnesium, vitamin C, and iron.  It’s also a great source of B vitamins .  In particular, spinach contains the powerful antioxidants lutein and zeaxanthin.

Lutein and zeaxanthin are present in the retina and the lens of the eye. These essential pigments help to reduce oxidative stress and absorb blue and UV light acting as a natural sunblock,offering protection to the lens and macula from their harmful effects. Therefore reducing cataracts and macula degeneration.

Macular degeneration is the breakdown of a small area in the retina called the macula, which allows you to see fine details. Over time, these changes can cause a blurring or loss of central vision.

Cataract is a clouding of the lens in the eye that affects vision.

Orange Peppers

The Orange pepper is another great superfood and source of lutein and zeaxanthin. In addition, they are also a fabulous source of Vitamin C which helps to prevent UV light damage thus reducing cataracts.

They are also the highest vegetable source of the potent antioxidant Vitamin E which has been found to reduce the prevalence of both macula degeneration and cataracts.

Sun-Dried Tomatoes

Sun dried tomatoes contain lutein and zeaxanthin along with the antioxidant Lycopene which helps maintain the integrity of cell membranes and can help prevent both macula degeneration and cataracts.

Salmon