Few of us escape a deterioration in our eyesight as we age, largely because our peepers are exposed to potentially-harmful, high-energy blue wavelengths of light for anywhere between 10 and 16 hours per day. Carrots have long been associated with our quest to retain 20:20 vision because they are a rich source of beta carotene which converts in the body to vitamin A (an essential for eye tissue health), but more recently, dark green leafy vegetables like kale, spinach and cabbage and herbs like parsley are stepping forcefully into the limelight.

They are rich in lutein and zeaxanthin, two nutrients that are important for eye health as both are found in high concentrations in the small central part of the retina which is responsible for good central vision. The over-riding message appears to be that carrots just ‘aint enough so let’s look at how we can factor a wealth of green, eye-protective foods into our day without having to force down a plate of boiled cabbage!

add baby spinach leaves to juices, smoothies and salads and sling a good handful into soups and stews just before serving so the spinach retains its glorious green colour and doesn't lose its nutritional splendour
scatter finely-chopped parsley and other herbs over everything from dips to meat, poultry and fish dishes to curries and soups and make herb pestos which keep in the fridge for days and add an extra dimension to pasta and rice dishes
cabbage, kale and other rather chewy dark green vegetables are not to everyone's taste so the secret here is to make sure you always slice them very, very finely (a mandolin or a food processor makes light work of this chore), quickly stir fry them in a little oil with sliced spring onions, peppers or finely-diced chilli and top them with some toasted nuts and/or seeds before using as a deliciously-tasty and nutritionally-splendid base for grilled meat, poultry or fish
eggs and greens are a marriage made in heaven - get into the habit of making baked omelettes or fritattas adding in whatever greens you have in stock