Fish and shellfish

    • Fish like mackerel are rich in omega-3 fatty acids, which may help protect against eye conditions such as glaucoma, age-related macular degeneration and cataracts.
    • These fatty acids also protect against dry eyes.
    • Shellfish like mussels, crab, clams, oyster, and lobster are rich in the mineral zinc, which is found in high concentrations in the tissues of the retina and is required for the functioning of the enzymes that keep vision sharp. 
    • The omega-3 fatty acids in shellfish have been shown to reduce the risk of developing age-related macular degeneration.
    • Salmon, sardines, and mackerel all contain high levels of omega-3 fatty acids and vitamin D.
    • Omega-3s help with the maintenance of the disc shape in photoreceptor cells, they also help with alleviating dry eyes by helping to combat inflammation and decreasing the risk of waxy build up within the eyelid glands.
    • Also contain niacin which has been shown to reduce the risk of cataracts. 
    • Prawns are particularly high in zinc, which is one of the main components of the pigment melanin which protects the eyes from UV induced damage as well as other eye conditions such as age-related macular degeneration and cataracts.

    Easy ways to include fish and shellfish in your diet

    • Add to a salad alongside radish and new potatoes.
    • Try pan-fries mackerel fillets with beetroot and fennel.
    • Make a Thai prawn curry or a prawn stir fry.
    • Make a lemony prawn and pea risotto. 
    • For a simple lunch, make a crispy coconut prawn and mango salad – all these ingredients are good for your eyesight.