Vision is our primary sense. We look first, everything else comes second. So it goes without saying that our eyesight is important. And looking after our eyes should be a top priority.

One area that is often overlooked is nutrition - what we eat. Eating a healthy diet can help prevent a host of eye diseases, including macular degeneration, cataracts and dry eye syndromes. And making a few small changes to our regular diet can seriously reduce the risks to our vision.

So, what should we be eating? There are a few key food items that can make a big difference to the health of our eyes.

Greens. We need to start eating our greens, especially kale. Kale is packed full of vital nutrients called lutein and zeaxanthin that can help protect the macula. The macula is a small area at the back of our eyes that controls our central vision. Macular degeneration, where this area is damaged and not working properly, is the main cause of sight loss in the UK. All green vegetables have these nutrients, but kale has the most by far.

Carrots. Now, carrots might not miraculously help us see in the dark as we were all lead to believe as children, but they do contain Vitamin A and beta-carotene that help protect the surface of the eye and the macula. All the colourful fruits and vegetables can help here, so eat the rainbow, as they say!

Oily fish. This is a great food for our eyes, but you either love it or you hate it. If you can’t abide oily fish, consider a supplement of Omega 3 fish oil. This oil really helps with dry eye syndromes and it can help the macula too.

Nuts. Almonds, cashews, walnuts - whatever you fancy. Peferably not coated with honey or roasted with salt! Nuts have that Omega 3 as well. They also contain Vitamin E and zinc to help with our macula health.

See if you can squeeze all these into your diet this month.

From Glasgow to Greenock, Bearsden to Bishopton, Paisley to Partick - if you need an eye test at home call 0141 611 9696.

I look forward to seeing you soon.

Ann