The Spectator

Nutrition and Hydration Week

Nutrition and Hydration Week hero image

June 14th – 20th is Nutrition and Hydration week. This awareness week is used to promote the importance of eating the right food and drinking enough water to ensure we are living a healthy life.


Eating a balanced diet is incredibly important for your health, as what you eat impacts all aspects of your body including your eyes.

Fruit and vegetables are packed full of nutrients and vitamins that benefit our bodies in so many ways, and there are certain types of nutrients that are great for your eye health.

Vitamins A, C and E are antioxidants and help to protect our body from oxidants, which are thought to be partly responsible for the ageing process and may contribute to the development of age-related macular degeneration.

Carotenoids such as Lutein and Zeaxanthin are also effective against oxidants. These are yellow plant pigments which give certain foods their colour and are found in high concentration in the macular. Lutein and Zeaxanthin are thought to play an important role in absorbing blue wavelengths of light that can be damaging to the eye and act as a natural sunblock for the macular.

The body cannot make Lutein and Zeaxanthin; therefore, it has to be consumed and studies suggest we should be eating at least 10mg of Lutein per day. Kale is the best source of lutein as the body can absorb it easily, even when eaten raw.


Dehydration occurs when the body has lost more fluid than it has taken in and has numerous effects on your health often resulting in symptoms such as headaches, dizziness, and fatigue, and can also have an impact your eye health and vision.

When your body is dehydrated, it prioritises using water for more important processes such as maintaining brain circulation, which can result in other symptoms such as dry eyes and blurry vision. Dry eye occurs when the tears ducts are either no longer producing sufficient tears or some components are missing, causing the tears to break up prematurely. This lack of lubrication can lead to blurred vision and discomfort.

Drinking plenty of water everyday will benefit your entire body including your eyes. It is recommended that you drink at least 2 litres of water every day, to keep your body hydrated and your organs functioning.  Other measures of keeping your eyes hydrated include taking regular breaks from screens, avoiding air conditioning, fans and indoor heating where possible and using eyedrops to keep your eyes hydrated throughout the day.

For more information about age-related macular degeneration, dry eye or any other eye conditions contact us today.