Top foods for healthy eyes - #3: Oily fish

Oily fish such as wild-caught salmon are one of the best sources of omega-3 fatty acids, which are important nutrients for eye health. So what are fatty acids? In essence, fatty acids are the building blocks of fats, and are essential for normal development and functioning of the body. Essential fatty acids are those that aren’t produced by the body and so they must come from our diet. 

Omega-3 fatty acids play a role in the development of vision in the infant, and in adults several studies have indicated that they are protective against macular degeneration and dry eye syndrome. Specifically, a large 2008 European study found that those who ate oily fish at least once per week had half the risk of macular degeneration as those who did not.

Whilst there are various sources of omega-3s, the best sources are found in cold-water fish such as salmon, tuna and sardines. So next time you find yourself wandering around the supermarket make sure to stop by at the friendly fish counter! FYI, Waitrose has a particularly good sustainable seafood policy in place. Bon appétit!