Diet & Nutrition for Good Vision

Dark Leafy Greens These contain high amounts of the antioxidants LUTEIN and ZEAXANTHIN which are needed to maintain the macular which is the part responsible for central vision allowing reading, writing, face recognition and driving. Spinach, Kale and Silver beet contain the highest concentrations followed by vegetables like corn, orange capsicum, peas, pumpkin and Brussel Sprouts.

Lean Meat, and only LEAN meat is beneficial to eye health by providing protein which is rich in VITAMIN A and ZINC both of which are beneficial to your cornea and retina.

Fish Oily fish like salmon, trout, tuna, swordfish, sardines, anchovies, and mackerel are all great sources of OMEGA 3 which is a pot of gold for eye health. Not only is Omega 3 important for the retina and macula it enhances tear production and supports the eye’s outer oily layer making it a natural therapy for dry eye disease. Omega 3 is responsible for the development of the eye and should be part of an infants diet. Eating these types of fish (fresh, frozen, or tinned) 2 or 3 times a week is adequate for good eye health.

Legumes and Pulses Green beans, broad beans, snake beans, chickpeas, kidney beans and lentils (all colours) are protein powerhouses but are also full of OMEGA 3. Include them in your daily diet for a fibre rich meal which also helps maintain healthy vision. Brazil nuts contain SELENIUM which is a powerful antioxidant that neutralizes excess free radicals which damage retinal cells. Selenium also boosts immunity and helps with thyroid function. Having a handful of brazil nuts once a week is enough to maintain good vision. Only 2 brazil nuts contain 80ug of selenium which is just above the recommended daily intake of 60-70ug. Nuts and seeds all contain high amounts of VITAMIN E and OMEGA 3 fatty acids and ZINC. Vitamin E is another antioxidant reducing the numbers of free radicals which damage healthy cells. Twenty almonds contain enough Vitamin E to meet the daily requirement for an adult.

Oysters contain a high level of Zinc which plays a vital role in transporting Vitamin A from the liver to the retina in order to produce melanin, a protective pigment against UV radiation in the eyes. Eating 7 oysters gives 59mg of zinc which is four times the recommended daily intake.

Citrus VITAMIN C plays a role in connective tissue formation so is important for the eye’s outer layer called the cornea. It has been found to reduce the severity of certain types of cataracts. One medium orange or ½ cup fresh capsicum gives enough Vitamin C to meet the daily requirement. Vitamin C is not stored in the body as the excess is excreted so it is necessary to take a fresh dose everyday, either through food or a supplement or a combination.

In summary, a diet rich in fish, a rainbow of fruit and vegetables with a sprinkle of seeds and a handful of nuts is a sure way to maintain good vision and reduce the effects of eye disease.