Bringing you the latest news & resources in eye health
Eating the right foods will benefit your entire body, including your eyes. The eye is an organ that requires a lot of oxygen, so it is particularly susceptible to oxidative stress (an imbalance in the production of free radicals).* It also has a high content of polyunsaturated fatty acids, as well as significant exposure to visible light.
These and a number of studies that have shown that eating the right balance of nutrients can slow the progression of eye diseases or prevent problems, particularly in people who:
Studies show that a combination of antioxidants and zinc reduces the risk of progression to advanced age-related macular degeneration (AMD) by approximately 25% in those with intermediate or advanced AMD in one eye.**
As well as eating the right nutrition for good vision, there are also a number of eye diseases that can be slowed or prevented. They include the following:
There are several key nutrients that, when eaten on a regular basis, are particularly beneficial for good eye health.
These reduce the risk of chronic eye diseases, including macular degeneration and cataracts. You’ll find them in:
Evidence suggests vitamin C can help slow the progression of macular degeneration. Foods high in Vitamin C include:
Protects cells of the eyes from damage caused by free radicals that break down healthy tissue. Foods with Vitamin E include:
Proven to be important for proper visual development and retinal function, they can be found in:
Zinc is highly concentrated in eye tissue, particularly in the retina and choroid (the vascular tissue layer lying under the retina). This mineral is found in:
So, now that you know the vitamins and nutrients that are good for eye health, how do you fit them into your diet?
A diet high in these has shown to reduce a person’s risk of developing macular degeneration. It’s easy to have a diet high in this nutrient – three times a week, eat a serving of oily fish such as:
Easily meal options include homemade nicoise salad, salmon and salad sandwiches and grilled mackerel with steamed vegetables.
These are a fantastic antioxidant, as well a being a great source of Vitamins C, E, lutein & zeaxanthin. This includes:
The variety means that these couldn’t be easier to work into your everyday diet – consider a salad for lunch (throw in some tuna or salmon), kale chips as a snack and a serving of a steamed greens with your dinner.
These include fresh:
Berries are a delicious way to ensure that you have enough vitamin C and are a great reason to have dessert, or snack on them during the day.
The best way to get foods with the all-important lutein and zeaxanthin combination. Some of the best options include:
How about pumpkin soup for lunch or a salad with lots of yellow capsicum? Roast pumpkin or another vegetable would also go well with dinner.
A wide range to choose from:
Snack on them during the day or build them into a meal. Did you know that pine nuts are one of the key ingredients in pesto sauce? Nuts are also a great addition to salads.
It certainly is. Your diet probably already includes antioxidants that can help prevent eye disease. You may need to add an extra serving of fish or leafy greens here and there, but it’s simple to ensure you’re having the right nutrition for eyes – and a lot more enjoyable than having to remember to take a daily handful of supplements.
Download our quick reference ‘Eating for good eye health’ chart here
**A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Age-Related Eye Disease Study Research Group Arch Ophthalmol. 2001 Oct.
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