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7 Foods to Boost Your Eye Health (we’re not just talking carrots!)

19 August 2016

Did you know that the different kinds of food you put into your body can have an effect your eye health? Eating healthy is not just good for your eyes but good for your whole body. Below we have compiled a ‘HLV Shopping List’ filled with foods that promote overall eye health and help reduce the risk of developing eye disease down the track.


Introducing more cold-water fish into your diet that are rich in omega-3 fatty acids can help protect against problems such as dry eyes, macular degeneration and cataracts. This means fish like salmon, tuna, mackerel, trout and anchovies. Not a fan of fish? You can get your daily dose of omega-3 by taking fish oil or vegetarian supplements!

Leafy Greens:
We’re looking at our Spinach, our Kale and Collard greens. These are loaded with lutein and zeaxanthin (plant pigments) which can help halt the development of macular degeneration (MD) and cataracts. Other options include broccoli, peas and avocado!

Egg yolks contain essential vitamins and nutrients (including the lutein and zeanxanthin found in our leafy greens!) that promote eye health and function.

Whole Grains:

Throw out the white bread and white rice for quinoa, brown rice, and whole-wheat bread and pasta. Whole grains are packed with vitamin E, zinc and Niacin which all promte overall eye health. Better yet, a diet with a low glycemic index (GI) can help reduce the risk of developing age-related MD later on in life.

Citrus Fruits and Berries:
Fruits such as oranges, grapefruits, lemons and berries are high in vitamin C which can reduce the risk of cataracts and MD.Nuts:

Nuts such as pistachios, almonds and cashews are all rich in omega-3 fatty acids and vitamin E which help boost your eye health. Did you know one handful of Almonds contains half your daily dose of vitamin E?Legumes:

Kidney beans and lentils are a good source of bioflavonoids and zinc- these help to protect the retina and lower your risk of developing MD and cataracts.

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RANZCO - The Royal Australian and New Zealand College of Ophthalmologists - The Leaders in Collaborative Eye Care
ASO - Australian Society of Ophthalmologists

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