A healthy diet will reduce your risk of conditions like
cardiovascular disease, type 2 diabetes and certain cancers. But did you know
the right foods can also protect your eyesight?
The macula sits at the centre of the retina at the back of
your eye, and is responsible for detailed central vision. Macular disease is a
leading cause of blindness and severe vision loss in developed countries, with
an estimated 200 million people affected worldwide, according to the US
National Institute of Health. Studies show that diet can help reduce the risk
of macular disease, including macular degeneration.
What nutrients do we need for good eye health, and where do
we find them?
1. Lutein and zeaxanthin
Lutein and zeaxanthin are antioxidants that play a
specialised role in your vision, as they are found in high concentrations in a
healthy retina. Get more of these nutrients in your diet by eating dark green
leafy vegetables such as kale, spinach, watercress and silverbeet. They are
also found in peas, lettuce, pumpkin, Brussels sprouts, broccoli, corn and
eggs.
2. Omega-3s
These essential fatty acids are important to eye health and
often recommended to help manage macular degeneration and dry eye disease. The
best sources are fish and seafood, including oily fish like salmon, tuna and
mackerel, and shellfish such as crab, mussels and oysters. Aim to eat fish or
seafood (fresh, frozen or canned) two to three times a week. Although they are
not as rich a source as seafood, some plant foods also contain Omega 3s,
including walnuts, chia seeds, flaxseeds, and canola oil.
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3. Other nutrients
Other nutrients that support your eye health are:
- Vitamin E – protects cells in the eyes from unstable molecules called free radicals. You will find vitamin E in nuts, seeds, wheatgerm, sweet potatoes and wholegrains.
- Vitamin C – may lower the risk of developing cataracts and slow the progression of macular degeneration. To get your daily dose of vitamin C, add oranges, grapefruit, kiwifruit, berries, capsicum and tomatoes to your diet.
- Zinc – the eye contains high levels of zinc, which is important for good night vision and reducing your risk of cataracts. Get zinc in your diet from red meat, oysters and other shellfish, nuts and seeds.