It’s long been said that carrots help people to see in the dark.

But the vegetable – and others – actually can have a positive effect on your overall eye health, according to a nutritionist.

Sophie Bertrand, working alongside laser eye surgery hospital Optegra, has put together a list of the top foods that will help keep your eyes healthy. 

In her list, she reveals salmon can stave off a leading cause of blindness, while green tea can protect against UV damage. 

1. Salmon

‘Studies have shown that those who follow a Mediterranean style diet that includes oily fish – which are a good source of omega-3 – have a reduced risk of developing macular degeneration (AMD), a condition that results in blurred vision’, Ms Bertrand said.

Australian researchers found in 2000 a protective effect among those who reported eating more than one serving of fish per week compared with those who consumed less than one serving per month.

Similiarly, a British study in 2008, found that the risk of neovascular age-related macular degeneration – a leading cause of vision loss among people age 50 and older –  was halved in individuals who ate oily fish at least once per week compared with less than once per week. 

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