Eating for Healthy Eyes

By Karen Burge

1. Red meat in moderation

Age-related macular degeneration (AMD) affects one in seven people over 50. No cure exists, but a healthy diet can help delay its onset, says Professor Jonathan Crowston, managing director of the Centre for Eye Research Australia (CERA). “A CERA study showed people who eat red meat more than 10 times a week are nearly 50 per cent more likely to develop AMD than those who eat it less than five times a week.”

2. Good fats

Foods high in omega-3 fatty acids, such as nuts, olive oil and fish, may help prevent AMD. “A study conducted by The University of Sydney found that people who ate one serving of fish per week and one to two servings of nuts significantly reduced their risk of AMD,” says Crowston. Evidence also suggests that people who consume a diet high in trans fats, which are common in margarine, baked goods and fast food, increase their risk of developing advanced AMD.

3. Veging out

“The antioxidants lutein and zeaxanthin are found in high levels in a healthy macula, and people who have high levels of these antioxidants in their blood have less chance of developing AMD than those with low levels have,” Crowston explains. Foods rich in these antioxidants include dark-green leafy vegetables, such as spinach and parsley; beans; capsicum; tomatoes; and sweet potatoes. Another study found that eating certain fruits and vegetables, including kale, carrots and peaches, can decrease the risk of glaucoma.

4. Smaller portions

Diabetic retinopathy—when diabetes damages the small blood vessels that nourish the retina—is the most common cause of blindness in people under the age of 60. “Maintaining a healthy weight and keeping blood-pressure levels within an acceptable range significantly decreases your chance of developing the disease,” advises Crowston. For people with diabetes, he recommends an eye test every two years. “The good news is that you can prevent vision loss and blindness from diabetic retinopathy through proper control of blood-glucose levels and blood-pressure levels.”

MORE

• Eat for your skin
• Eat to de-stress