Age brings with it a few aches and pains. Our eyes are no exception. It's no secret that a healthy, balanced diet - as well as regular exercise - is the be-all and end-all for a long, healthy life. But who thinks about the health of their eyes when eating?

Scientists do it for us. Various studies show that a balanced, healthy diet can actually prevent various eye diseases such as age-related macular degeneration (AMD), glaucoma and cataracts. According to the recommendations of the German Nutrition Society, a balanced diet includes plenty of fruit and vegetables, wholegrain products, milk and dairy products and regular fish, but little meat.

Curtain up for vegetables and co.

Peppers, carrots, beet, broccoli, lamb's lettuce, currants, citrus fruits - in every vegetable section we can find enough vitamins for a good all-round diet.

Some nutrients are particularly important for the health of our eyes: vitamin A, for example, is directly involved in the visual process in the retina. Our body obtains it from beta-carotene, which we consume with the much-praised carrots, among other things. Vitamins C and E, on the other hand, protect the eyes from damage caused by sunlight, for example.

Green vegetables such as spinach, peas and kale provide us with another carotenoid, lutein. It is stored in the visual cells of the retina and protects the eye like sunglasses. Lutein also slows down the ageing process of the eye cells and is therefore an effective protection against the development of AMD. Fish and nuts provide valuable omega-3 fatty acids, which can also reduce the risk of developing AMD.

Age-related macular degeneration affects the area of sharp vision in the center of the retina. The rapidly progressing form, wet AMD, can lead to severe vision loss and even age-related blindness. However, if detected and treated early, this process can be halted. This is why, in addition to a balanced diet, regular check-ups with an ophthalmologist are important.

Eating like on vacation

The list of ingredients described above is reminiscent of your last vacation in the Mediterranean. And indeed, Mediterranean cuisine is very good for eye health. The only thing you shouldn't overindulge in is the wine that often goes with it. Instead, drink at least two liters of water or unsweetened tea a day - this also helps to combat tired, dry eyes.

Here's how: Five tips for incorporating more eye-protecting fruit and vegetables into your daily diet:

• Cut fresh fruit into your muesli in the morning
• Have a carrot salad or a green smoothie (150 g green leafy vegetables, 150 g fruit and 200 ml water) as a snack between meals
• Gently cooked vegetables at lunchtime, with a little fish or lean meat now and then
• Fruit in the afternoon, either on its own, as a salad or with yogurt or quark
• Fresh salad with wholemeal bread in the evening

A little extra trick: instead of unhealthy snacks on TV evenings, a few crunchy carrots will help you get through the suspense of a TV thriller!