Foods to protect your eyesight

Food for eyesightPic: Getty

From long hours in front of a computer to age-related macular degeneration, problems with eyesight are fairly common. In fact, it is estimated that more than 25 million people worldwide are affected by age-related sight problems and cataracts alone.

There are, however, ways to protect your eyesight from degenerating, and perhaps surprisingly, your diet can play a big part. So if you're keen to keep your peepers in top-notch condition, here are some of the foods that can help protect your vision.

Something of a foodie trend right now, kale is also known for its vision-protecting abilities. Not only does it contain a potent mix of cancer-fighting antioxidants and vitamins, it is loaded with both lutein and zeaxanthin, nutrients that have been shown to reduce the risk of chronic eye diseases. So join the throng of supporters and add kale to your list of salad ingredients.

Well-known for being Popeye's vegetable of choice, spinach isn't just good for iron. It also packs a healthy punch of lutein and zeaxanthin to keep your eyes in tip-top shape. Cooking these iron-packed greens reportedly helps your body better absorb the lutein, and since that takes seconds, there's no excuse not to add it to your evening meal.

These little shell-wrapped wonders are not just a healthy way to start the day, but are brim full of nutrients, including protein, lutein, vitamin E and omega-3s, to mention a few. Go to work on one and it might just help to combat that all-day screen glare.

They're not the only fruit, but they are jam-packed with vitamin C, which, according to the Age-Related Eye Diseases Study, could help to improve the health of your eye tissue. Researchers believe a good dose of vitamin C may aid in the regeneration of other important antioxidants too, so add a luscious glass of freshly-squeezed to your eggy breakfast and you'll be doing your eyes a big favour.

It's sweet, easy to cook and delicious smothered in butter, and it's also good for your eyes. While it's not quite in the same league as kale when it comes to lutein and zeaxanthin, research published in the Journal of Agricultural Food and Chemistry revealed that cooking this particular veggie delight actually increased the amount of said nutrients. So whether frozen, fresh or tinned, don't be afraid to add corn to your soups, stews and casseroles.

Do you have any diet recommendations to add? Leave your comments below...