However they are NOT the best food for eyes as the myth suggests!!
Choose dark green leafy vegetables as the main eye health vegetable and eat carrots in moderation as part of a BALANCED and varied diet.
Key Eye Health Practices
- Eat a healthy well-balanced diet
- Eat dark green leafy vegetables & fresh fruit daily
- Eat fish 2-3 times a week
- Choose low glycemic index (low GI) carbohydrates instead of high GI
- Eat a handful of nuts a week
- Limit the intake of fats and oils
- Keep a healthy lifestyle, maintain healthy weight & exercise regularly
OMEGA-3 fatty acids are important to eye health. All fish and shellfish contain omega3 but higher concentrations are found in oily varieties of fish such as salmon, mackerel, anchovies, trout, herring and sardines (and tuna to a lesser degree). Eat fish or seafood 2-3 times a week either fresh, frozen or tinned.
Which NUTS should be eaten?
A handful of nuts each week or (few nuts daily) is a good addition to any balanced diet. Choose raw, unsalted nuts and mix a selection such as almonds, walnuts, Brazil nuts, pine nuts, pecans and pistachios. Consider even crushing nuts to sprinkle over food!
What about SEEDS?
Seeds such as flax seeds (linseeds) are often recommended by nutritionists for their high essential fatty acid component.
Is there a need to be careful with leafy greens & certain medications?
Most green leafy vegetables also contain high levels of vitamin K which can interfere with the function of some medications including the blood thinner, warfarin. That is why it is important to speak to your doctor before making changes to your diet especially for those on warfarin. Nutritional SUPPLEMENTS may be required in these cases.
I heard margarine is bad for your eyes. Is this true?
Limiting the intake of fats and oils is recommended. Recent research shows that those who consume one tablespoon of olive oil per day are less likely to develop age-related macular degeneration. However more research is required in this field to give you a definite answer as to the role of margarine and oils.
“Nutrition plays an important role in optimising macular health &
reducing the risk of macular degeneration.”
Which NUTRIENTS are required in a diet to reduce Age-related Macular Degeneration?
Your diet should include a range of nutrients for good macular health. These include:
- omega-3 (found in fish, seafood)
- lutein & zeaxanthin (green leafy vegetables; kale, spinach, peas and pumpkin, brussels, sprout, broccoli, corn, beans)
- zinc (found in oysters, seafood, nuts & legumes)
- vitamin E (found in nuts & whole grains)
- vitamin C (found in citrus fruit, berries & tomatoes)
- selenium (found in nuts, particularly Brazil nuts)