When it comes to your eye health, are you taking in all the essential vitamins and minerals needed to maintain your vision in the long-term?

According to statistics from the RNIB, there are almost 2 million people living with sight loss within the UK. This means that 1 person in 30 is suffering with significant vision problems. While 1 in 5 people aged 75 and over are living with sight loss, 1 in 2 people aged 90 and over are also experiencing this problem.

Age-related macular degeneration is the leading cause of blindness for adults, but other major causes include glaucoma, cataracts and diabetic retinopathy. Prevention is preferable to the cure and it’s estimated that over 50 per cent of sight loss can be avoided in this manner.

Lifestyle prevention through making good dietary choices is the best way to avoid vision loss. We can do this by choosing to eat foods that are rich in eye-boosting nutrients…

Oily fish in the forms of salmon and mackerel contain essential Omega 3 fatty acids that can help heart health, especially in people who have a high risk of cardiovascular disease. Vegetarians can get Omega-3 fatty acids from flax seed, hemp seed, rapeseed and walnut oil amongst other sources. The Krill Miracle contains concentrated Omega 3, 6 and 9 oils that can reduce inflammation levels in the body. This is derived from tiny shrimp-like crustaceans found within the Southern Oceans. The vegetarian alternative is Hemp Seed Oil, a balanced profile of Omega 3, 6 and 9 fatty acids derived from cold-pressed organic hemp.

Spinach is a good source of Vitamins K, B12 and Magnesium. All of these nutrients play an essential role in eye health. Studies have also found that Vitamin K can play a role in preventing dark under-eye circles.

Vitamin B12 known as Cobalamin has been found to help with peripheral vision loss and a lack of this vitamin was associated with optic nerve damage according to the European Journal of Internal Medicine. Vitamin B12 plays an integral role in nerve function and the nervous system so a deficiency can lead to optic neuropathy and even decreased vision. Vitamin B12 can be found in B4 Health Spray.

Magnesium can promote healthy vision by relaxing the smooth muscles in the eye. It acts as a muscle relaxant, can help to prevent ocular migraines, protecting the optic nerve and other tissues at the back of the eye from over stimulation. Magnesium can also prevent calcium from accumulating in the focusing lens and this accelerates the onset of cloudy cataracts. Magnesium is best applied transdermally onto the skin for best results.

Lutein and Zeaxanthin are two carotenoids that are found within green leafy vegetables such as broccoli and kale. These carotenoids are found within high concentrations in the macula of the human eye – an oval yellowish area near the centre of the retina. They act as antioxidants to help protect and maintain healthy cells. Lutein and Zeaxanthin can be found in B4 Health Spray.

When oxidation of the lens occurs, this can contribute to cataracts. Antioxidant nutrients can neutralize any free radicals that are associated with oxidative stress, retinal damage…and lutein and zeaxanthin can play a role in cataract prevention.

A healthy diet that’s filled with a wide variety of colourful fruits and vegetables, legumes, nuts, seeds and oily fish is recommended for good health. It’s a good idea to supplement your diet with the above nutrients if you’re not getting enough, to avoid any problems with your eyesight and to prevent eye diseases in the long term.