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Eye health can easily overlooked, but failing to look after them can increase the risk of loss of sight. Age-Related macular degeneration, cataracts, smoking and drinking too much alcohol
can have a negative impact on the eyes. But alongside regular eye tests, what you eat can keep your eyes healthy. One vitamin to make sure to get plenty of in your diet is vitamin E. Vitamin
E is important in helping maintain healthy eyes, as well as healthy skin and a strong immune system, according to Holland & Barrett. It explains: “Vitamin E is a group of eight
compounds, including tocopherol, found in many foods. “It’s a fat-soluble vitamin, which means you don’t need to take it every day because it’s stored in the liver until needed.” While
there’s no specific recommendation for vitamin E in the UK, the NHS advises 3mg a day for women and 4mg a day for men. The European Food Safety Authority recommends 11mg for women and 13mg
for men. The best food sources of vitamin E include: * Wheat germ oil * Almonds * Sunflower seeds * Avocado * Mango * Kiwis There is a chance you may not be getting enough vitamin E from
your diet, and where a vitamin E supplement may prove helpful. The high street health store adds: “If you have a health condition that prevents your body from absorbing fats, talk to your
doctor first. “Avoid taking a vitamin E supplement if you have iron-deficiency anaemia, hyperthyroidism or are taking anticoagulant medicines. “As well as boosting the immune system, studies
have found vitamin E supplements can help improve period pain, nail health and eczema symptoms.” Nutritionist for Water for Health, Rebecca Rychlik-Cunning, says vitamin D can also help
boost eye health. She said: “It can help to reduce painful dry eye symptoms, and some research has demonstrated the ability of vitamin D to help improve vision and reduce inflammation of
the retina. “Many of us don’t get enough vitamin D, particularly in the winter, so it’s vital to supplement with a good quality vitamin D3 once summer is over. Public Health England
recommends adults and children over the age of one take a daily 10mcg dose of vitamin D. “If you have any chronic health conditions that require medication, please speak to your doctor
before changing your diet or taking supplements.” She adds that zinc, omega-3 and lutein can also be beneficial for vision. Supplements are recommended by experts to help with a variety of
health problems, including visceral fat.