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 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.
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.