And chicken thighs are a good source of zinc, which helps maintain our sense of taste and smell.
Meanwhile, tomatoes in a lasagna contain lycopene, which can help maintain good eyesight – and beef contains vitamin B12, which can impact your sense of smell if you don’t get enough of it in your diet. .
The research comes after a study of 2,000 adults found that more than a third (36%) don’t pay attention to what they eat and the effect it has on different parts of their body.
And of those who do, overall weight is the top concern for 55%, followed by their gut or digestive health, heart, energy levels and immunity.
Nutritionist Rob Hobson, who worked on meals with Healthspan OptiVision eye health nutrients, which commissioned the research, said: “Diet plays a huge role in our health and well-being.
“The saying goes, you are what you eat – and in many cases that really can be the case.
“Foods all have different benefits – some more than others – and by considering what’s in different items and cleverly combining the vitamins and minerals in your diet, you can provide targeted support to different areas of your body. body and your mind.
“Whether it’s thinking about your brain health and what can improve it, or eating foods that can help take care of your eyes or support your mood, we can now determine how foods and deficiencies in the diet can have an impact on certain parts of the body.
“It’s important to eat a healthy, balanced diet to ensure your body is in as good a condition as possible.”
The study also found that the average adult only gets the recommended five servings of fruits and vegetables three days a week.
But more than one in twenty (seven percent) admitted they had never eaten the full amount in one day.
As a result, 42% think they don’t eat enough fruit, while 36% say the same about vegetables.
Others think they lack fish (41%), dairy products (22%) and water (35%).
This means that one in four people (26%) believe they lack the vitamins and minerals essential to their body and their health.
Of these, 39% attribute this to simply not knowing what nutrients they need – however, 35% know what foods they need to eat to get the right amount.
A third say they are too busy to prepare the meals they should be eating and 31% think healthy foods are too expensive.
It also emerged that when choosing what to eat, its taste (34%) is a more important consideration than its health (24%).
Rob Hobson, who also works on recipe development for specific health conditions, added: “Taste, color, texture are all key when it comes to the sensory aspect of food and taste. .”
But more than half (53%) of people polled, via OnePoll, never consider foods that could help improve their eye health, while a third (34%) say they don’t believe what they eat does. a difference to their eyesight.
Only 34% consider carrots a good food for healthy eyes, while only 31% say the same about tomatoes.
Oily fish (29%), leafy green vegetables (29%) and orange peppers (26%) were also among the foods that many were unaware could help care for their eyes.
However, almost one in ten (nine per cent) consider their eye health to be poor or very poor, with 15 per cent convinced they have an eye condition that has been made worse by their diet.
Optometrist Ian White said: “A healthy diet is essential to keep your eyes and vision performing at their optimum level right now.
“But some of the biggest benefits of healthy eating come from preventing future eye disease before it starts.”
TOP 10 SENSORY-BOOSTING MEALS, ACCORDING TO ROB HOBSON:
- SPICY CAJUN SALMON WITH MANGO, SWEETCORN AND AVOCADO SALSA. This marinated salmon dish is brightly colored, which can help stimulate your appetite. It is also good for your eye health as it is rich in lutein and zeaxanthin. Lutein is especially beneficial for eye health because, along with other powerful antioxidants, this phytonutrient helps block visible blue light, which is a leading cause of light-induced eye damage.
- ROASTED RED PEPPER AND SWEET POTATO SOUP. This vibrant red soup is made with red peppers and sweet potatoes, rich in the carotenoids lycopene and beta-carotene, which have been shown to support good eye health. These are converted into vitamin A in the body, which is essential for good eye health. Vitamin A helps by keeping the surface of the eye, or cornea, moist and healthy. Beta-carotene has also been shown to help reduce the risk of age-related macular degeneration.
- SALAD OF CRISPY RADISHES, TOMATOES AND WATERMELON. The sound of a food when you eat it is a sense that can make it more appealing. Foods like radishes have a satisfying crunch that adds texture to a dish. Recent research published in the American Journal of Clinical Nutrition, involving more than 65,000 women, found that those who consumed more beta-carotene were associated with a lower risk of hearing loss.
- CRISPY OATS WITH BLUEBERRIES AND PEANUT BUTTER. Oats are a healthy addition to any diet and, when cooked, provide a crunchy texture to dishes that is pleasing to the ear. Research published in the Journal of Epidemiology has shown that a healthy, balanced diet can reduce the risk of acquired hearing loss. A healthy diet will include lots of plant foods, including whole grains like oats and antioxidant-rich fruits like blueberries.
- SWEET AND SOUR THAI SHRIMP AND LEMONGRASS BROTH. Balancing different tastes can make dishes more satisfying to eat, and one of the most common combinations is the sweet and sour found in this soup. This dish is also a good source of zinc, necessary for the body to maintain a good sense of smell.
- RISOTTO WITH MUSHROOMS. Mushrooms are a classic “umami” food, meaning they impart a rich, savory flavor. They also contain a source of zinc to help maintain good taste.
- KOREAN BEEF STIR FRY. Smell is one of the main things people use to decide whether to eat a certain food. This dish is flavored with Korean flavors of ginger and sesame, while the B12 found in the beef has been shown to have a role to play in your sense of smell.
- HERB SALAD WITH PISTACHIOS AND POMEGRANATE. Herbs are a great way to make any dish more fragrant, and there are no rules on how they can be used. This dish combines several herbs to create a sensory sensation – plus the pistachio has the added benefit of zinc, which can help maintain the sense of smell.
- ROASTED CHICKEN DINNER. Chicken thighs are a good source of zinc which helps maintain our sense of taste and smell, while roasted vegetables are good for eyesight due to the beta-carotene in carrots and lutein and zeaxanthin in green vegetables.
- LASAGNE. Tomatoes contain lycopene, which can help maintain good eyesight, while beef contains vitamin B12, which can impact your sense of smell if you don’t get enough of it in your diet.