Foods that feed your eyes
Vision & retinal health. PeakPie scores the eyes on 6 nutrients; Lutein/Zeaxanthin, Vitamin A, Zinc count most. Below: the everyday ingredients that score highest for your eyes in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your eyes, by kind
VEGETABLES
- Frozen spinach150 g · Lutein/Zeaxanthin and Vitamin A62
- Spring greens120 g · Lutein/Zeaxanthin and Vitamin A30
- Chard60 g · Lutein/Zeaxanthin and Vitamin A29
- Pumpkin160 g · Vitamin A and Lutein/Zeaxanthin26
GRAINS AND STARCHES
- Sweet potato85 g · Vitamin A and Vitamin C11
The number is the eyes score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the eyes is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your eyes is scored on
Lutein/Zeaxanthin
40% of the score · target 12mg a dayCarotenoid pigments that concentrate in the macula — the sharp-vision centre of your retina — where they filter blue light and mop up oxidative stress.
No authorised health claim exists for lutein/zeaxanthin in the GB register. PeakPie's weighting follows the wider evidence; it is not a health claim.
Vitamin A
18% of the score · target 800 mcg RAE a dayA fat-soluble vitamin your retina uses to turn light into nerve signals. Skin and immune cells also depend on it to renew themselves.
- AUTHORISED CLAIMVitamin A contributes to the maintenance of normal vision.
Zinc
15% of the score · target 9.5mg a dayA trace mineral immune cells burn through when fighting infection. It also drives wound healing, taste, and smell.
- AUTHORISED CLAIMZinc contributes to the maintenance of normal vision.
Omega-3 EPA+DHA
12% of the score · target 250mg a dayLong-chain omega-3 fats from marine foods. DHA is a building block of brain-cell membranes; together with EPA it supports heart rhythm, mood, and calming inflammation.
- DHA contributes to the maintenance of normal vision.
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