Nutrition and eye health
I am frequently asked what is the best diet to maintain your best eye health?. Eye conditions such as macular degeneration and diabetic retinopathy can be a result of a poor diet.
Lutein and zeaxanthin are important nutrients for the macular and are found in particularly high levels in dark green leafy vegetables such as kale, spinach and silver beet. They are also present in peas, pumpkin, brussels sprouts, broccoli, corn and beans. 1 Close consultation with your doctor is recommended if you are on blood thinning medication such as Warfarin as kale, spinach and silver beet have high levels of vitamin K which can interfere with the medication. 1
Omega-3 fatty acids are also important for eye health, oily fish such as salmon, mackerel, anchovies, trout and sardines have higher concentrations than other fish and shellfish. Eating oily fish 2-3 times per week is recommended. 1
Other nutrients such as zinc which is found in oysters, seafood, nuts and legumes as well as vitamin E which is found in nuts and whole grains help to maintain a healthy macular. 1 Vitamin C which can be sourced from citrus fruit, berries and tomatoes as well as selenium which is found in nuts also help to maintain macular health.
Lower Glycemic index (GI) food such as most fruit, vegetables, whole grain cereals and legumes are digested more slowly and give a more gradual release of energy and hence no rapid or large spike in blood glucose. People who have low GI diets tend to have less heart disease, lower cholesterol, less diabetes and less macular disease. 1
Frozen or tinned fish is a good option if fresh is not available and raw, unsalted mixed nuts such as almonds, walnuts, brazil nuts, pine nuts and pistachios which can be added to a salad is also a good option.
Macular disease foundation Australia.
