Superfood 75 per cent of us don't eat could save your eyesight

The heart health benefits of omega-3 fats are well known but too few people are aware that the omega-3 – DHA - docosahexaenoic acid is also vital for eye health as it maintains normal vision. Millions of Brits are missing out on omega-3s as they are shunning oily fish – the best dietary source.

This is the key finding of a new report and real-world research commissioned by MacuShield. Optometrist, Francesca Marchetti, who co-authored the report, said: “The highest concentration of DHA in the body is found in the retina, particularly in the light-sensitive cells, called photoreceptors. In fact, DHA accounts for more than 90% of the omega-3 fats in the eye. Since our bodies can’t make enough of this vital fat, we are completely dependent on getting enough from our diets”.

The best dietary source of omega-3 DHA is oily fish. But three quarters of Brits don’t eat it on a regular basis. In fact, more than a third of adults polled say they never eat oily fish or only have it a few times a year.

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Nutritionist and co-author of the MacuShield report, Dr Emma Derbyshire, said: “We should be eating oily fish at least once a week to get the recommended level of omega-3s to keep our eyes and hearts healthy. Yet only a quarter of adults said they were doing this.

“Lots of things put people off fish, according to our survey. More than half (52%) say it is too expensive and a similar proportion don’t like the smell or taste. Almost a third (27%) say they are vegetarian. Others don’t know how to cook a fish-based meal. Given these barriers and the importance of 250mg of the omega-3, DHA, for our vision, people who don’t eat fish should consider taking a specialist eye health supplement which contains 250mg of DHA.”

Francesca Marchetti said: “Several nutrients are important for the eye either because they contribute to normal vision, such as vitamin B2, or because they are found in eye structures such as the macula. This is the part of the retina responsible for our detailed, central vision - essential for activities like reading and driving.

“The macula, which is part of the retina in the eye, is responsible for our detailed, central vision. The body naturally deposits three carotenoids – lutein, meso-zeaxanthin and zeaxanthin – at the macula, where they form the macular pigment (yellow colour). Meso-zeaxanthin is particularly concentrated at the centre of this pigment.

“Lutein, meso-zeaxanthin and zeaxanthin are found in fruits and vegetables. However, we know from government dietetic surveys such as the National Diet & Nutrition Survey, some of us can’t always consume five fruit and vegetables a day, missing out on nutrients. While the NDNS does not measure intakes of lutein, meso-zeaxanthin and zeaxanthin in particular, the findings on fruit and vegetable intakes would suggest that the UK population’s intake of macular carotenoids is minimal.

“Our bodies cannot make lutein, meso-zeaxanthin or zeaxanthin so they need to be obtained from the diet. That’s why it’s vital to get the recommended 5-a-day fruit and vegetables – yet just a third of adults actually do this.”

Clinical nutritionist, Suzie Sawyer, adds: “Only 8% of Brits eat specific foods for eye health according to the MacuShield survey. This is despite three quarters of people rating the importance of eye health second only to cardiovascular health and far above brain health.”