Vitamin A

Healthy eyes depend on a wide range of food and minerals. Here are the vitamins you need to maintain a good vision:

Vitamin A. It may protect surfaces in the eye against oxidative damage and is thought to have a role in the repairing of cells that have been wounded. Foods with Vitamin An are liver, dairy foods and eggs.

Vitamin C. It is present in high concentrations in the tissues of the eye. Inadequacies may result in countless eye problems.

Foods high in Vitamin C are kalamansi, blackcurrants, strawberries and citrus fruits.

Zinc. It is found in several tissues in the eye, where it is thought to play a protecting role against age related wear.

Eggs, seafood, meat, nuts and legumes all are high in zinc. Potatoes in the United Kingdom, everyone eats 207lb of this versatile plant every year and surveys suggest two thirds of us believe – in the case of the jacket spud at least – that it qualifies as one of our recommended ‘five portions of fruit and vegetables a day ‘. Shockingly, it does not, according to the Government at least.

Despite the indisputable fact that the potato is one hundred percent natural, fat and cholesterol-free and brimming with vitamins and minerals, the Office of Health ( DoH ) hasn’t included it in the ‘five a day ‘ standards since it launched its healthy-eating campaign in March 2003. In reality it doesn’t even class the potato as a vegetable at all .

‘Potatoes are botanically classified as a plant, but they’re classified nutritionally as a starchy food, ‘ recounts a DoH spokesperson. ‘This is really because when eaten as part of a meal, they are most often used in place of other starchy carbs, such as bread, pasta or rice.

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