A new report is highlighting a worrying nutrient gap for normal eye health. The report reveals that three-quarters of Brits lack omega-3s—DHA¹ —docosahexaenoic Acid—because they won’t eat fish.
Most people value their vision,[2] but the UK is turning a blind eye to the types of foods we should be eating to keep our peepers healthy.
The majority of adults² rate the importance of eye health second only to cardiovascular health and far above brain health, yet three quarters² are shunning oily fish, which provides a special type of fat – called omega-3 DHA – docosahexaenoic acid – which is essential for normal eyesight.[3]
That’s the key finding of a new report titled “DON’T TAKE YOUR VISION FOR GRANTED” and real-world research[4] poll of over 1,000 Brits commissioned by MacuShield, the brains behind a range of eye health supplements developed in collaboration with eye experts.[5]
Optometrist Francesca Marchetti, who co-authored the report, says, “Several nutrients are important for the eye either because they contribute to normal vision, such as vitamin B2 and Zinc, 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.[6]
“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,[7] 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.[8]”
DHA, a type of omega-3 fatty acid found mostly in oily fish, is mostly found in the light-sensitive cells of the eye, called photoreceptors. In fact, DHA accounts for more than 90% of the omega-3 fats present in the eye.[9] The new MacuShield real-world research poll² found that just a quarter of people are eating the recommended one weekly serving of oily fish. The biggest barriers to regular fish intake are cost, dislike of the smell and a lack of cooking skills.²
Co-author of the MacuShield report, nutritionist Dr Emma Derbyshire, adds, “Our bodies cannot make lutein, meso-zeaxanthin or zeaxanthin, so they need to be obtained from the diet or from a dietary supplement which has been specially formulated. That’s why it’s vital to get the recommended 5-a-day fruit and vegetables – yet just a third of adults in the UK actually do this.[10]
“As for oily fish, nearly one in four (34%) of adults rarely or never eat it, risking deficiencies in their omega-3 intakes, especially DHAs at 250mg, which we need daily, unless they can help bridge the gap with appropriate supplementation or fortified foods. Few people understand how important the omega-3 fat – DHA – is to our vision.³ Our new report found that 74% of people did not know that omega-3s positively impact eye health.”²
Clinical nutritionist Suzie Sawyer adds, “Only 8% of Brits eat specific foods for eye health, according to the MacuShield survey. That’s surprising considering that half (50%) of those polled said good eyesight was vital for maintaining their independence.”²
Developed in collaboration with eye experts, all of the products in the MacuShield range[11] contain LMZ3 – a nutrient blend of lutein (10 mg), meso-zeaxanthin (10 mg), and zeaxanthin (2mg). NEW MacuShield™ Original+ Omega 3[12] combines MacuShield’s LMZ3 blend of lutein, meso-zeaxanthin, and zeaxanthin – PLUS 250mg DHA and vitamin B2 – which each help to maintain normal vision.[13] The supplements are suitable for vegans because the omega-3s are sourced from natural algae, a sustainable alternative to fish oil.
Here are five tips to help keep our peepers fit and healthy[14]:
Vary your veg and fruit: Leafy vegetables such as spinach, cavolo nero and kale, tomatoes, sweet potatoes, broccoli, courgettes and orange peppers provide the macular carotenoids, lutein and zeaxanthin.
Get fishy: Mackerel, fresh tuna, salmon and herring are the richest sources of DHA, the omega-3 needed for normal eye health and vision[15] and are also high in zinc[16]. The skin of some types of fish, such as salmon, sardines and trout, also contains the third macular carotenoid, meso-zeaxanthin.
Support with a supplement: If you are not managing to eat your five fruit and veg a day then you may benefit from a daily vitamin and mineral supplement such as New MacuShield™ Original+ Omega 3,[17] alongside a healthy, balanced lifestyle.
Weight matters. Maintaining a healthy weight is important for many reasons, but it’s also crucial to eye health, as macular pigment density is reduced in obese people.
Keep moving. Regular exercise is essential to good health, and research suggests that aerobic exercise can increase crucial oxygen supplies to the eye. When exercising outside, remember to wear sunglasses with UVA, UVB and UVC protection, or if you’re swimming, protect your eyes with goggles.
References:
[1] A daily intake of 250mg of DHA contributes to the maintenance of normal vision and brain function
[2] Global Perspectus Omnibus Research Poll; January 2024; 1,004 consumers questioned; data on file.
[3] DHA helps to maintain normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
[4] Global Perspectus Omnibus Research Poll; January 2024; 1,004 consumers questioned; data on file.
[5] MacuShield Original+, Chewable and Original+ Vegetarian contain vitamin B2, which helps to maintain normal vision. MacuShield Gold contains Zinc, which helps to maintain normal vision.
MacuShield Original+, Chewable and Original+ Vegetarian contain vitamin B2, which helps to maintain normal vision.
[6] vitmin2003.pdf (food.gov.uk)
[7] NDNS Results from Year 9-11 combined. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary#:~:text=2.4%20Fruit%20and%20vegetables,years%202.9%20portions%20per%20day NDNS Results from Year 9-11 combined. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary#:~:text=2.4%20Fruit%20and%20vegetables,years%202.9%20portions%20per%20day
[8] NDNS Results from Year 9-11 combined. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary#:~:text=2.4%20Fruit%20and%20vegetables,years%202.9%20portions%20per%20day.
[9] Greenberg et al (2008); https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/
[10] NDNS Results from Year 9-11 combined. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary#:~:text=2.4%20Fruit%20and%20vegetables,years%202.9%20portions%20per%20day.
[11] MacuShield Original+, Chewable and Original+ Vegetarian contain vitamin B2, which helps to maintain normal vision. MacuShield Gold contains Zinc, which helps to maintain normal vision.
[12] Contains Vitamin B2 and DHA, which each help to maintain normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
[13] A daily intake of 250mg of DHA contributes to the maintenance of normal vision
[14] Vitamin B2 helps to maintain normal vision, zinc helps to maintain normal vision. DHA helps to maintain normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
[15] DHA helps to maintain normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
[16] Zinc helps to maintain normal vision
[18] Contains Vitamin B2 and DHA, which each help to maintain normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
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