see our vision
MACULAR DEGENERATION
Diet
can play a role in good eye health.
Studies suggest that diet is important in reducing the risk of Macular
Degeneration (MD) and in slowing its progression. Eating a healthy well-balanced
diet, high in antioxidants, vitamins and other nutrients can help keep
our eyes healthy. If you are concerned you are not getting enough nutrients
in your diet, you may consider using a supplement in consultation with
your doctor.
Antioxidants
Antioxidants are important to our health and are found in the foods we
eat. When your cells turn food and oxygen into energy they also produce
free radicals. These are thought to be a contributing factor in the cause
of MD and other diseases. If your system is operating at peak health the
free radicals are neutralised by antioxidants before they can cause any
damage.
Lutein and Zeaxanthin are particularly important antioxidants
for eye health. They are present in high concentrations in a healthy macula
and help to protect the eye. Lutein and zeaxanthin are found in dark green
leafy vegetables such as spinach, silver beet and turnip greens as well
as naturally yellow fruit and vegetables such as sweet corn and capsicum.
Vitamin C is necessary for the normal structure and function
of connective tissue. It is found in citrus fruit, broccoli, capsicum
and tomatoes.
Vitamin E has an important role in protecting cells from
the damage caused by free radicals. It is found in nuts, wheat germ, whole
grains and green leafy vegetables. Zinc contributes to
the structure of skin and wound healing and is necessary for the structure
and function of cells. It is found in meat, seafood (especially oysters),
seeds, nuts and whole grains.
Selenium is necessary for cell protection from some types
of damage caused by free radicals. It enables the other antioxidants such
as vitamin E and C to function more effciently. It is found in nuts with
especially in Brazil nuts.
Omega-3
Fatty Acids
Omega-3 fatty acids are important to eye health.
They are found in high levels in the retina and are
involved in cell renewal and development. They can
be found in high concentrations in oily varieties of
fish such as salmon, tuna, anchovies and sardines.
Research suggests that eating fish 2-3 times a week can reduce your risk
of developing MD and may help slow down the progression.
Recommended Daily Intake
(women-men)*
Lutein and Zeaxanthin
6mg**
75g cooked spinach 8.5mg
1/2 cup peas 1.1mg
1 small cob corn 0.7mg
Vitamin C 45mg 1 medium orange 69mg
1/4 cup capsicum 47mg
Vitamin E 7-10mg 1 tablespoon wheat germ 2.2mg
Zinc
8-14mg 100g oysters 59mg
1/2 cup rice bran 3.5mg
Selenium 60-70µg 30g Brazil nuts 543µg
30g cashew nuts 5.6µg
Omega-3 0.9-1.6g 100g salmon 1.8g
100g sardines 0.9g
100g tuna 0.2g
* National Health and Medical Research Council (NHMRC)
** There is no standard intake for lutein; 6mg is the accepted amount
in lutein supplements
Any changes to diet and lifestyle should be undertaken in consultation
with your doctor.