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Proper nutrition and a healthy diet is important for clear vision and healthy eyes. Studies have shown that the risk of macular degeneration (AMD) is reduced by taking certain antioxidants, vitamins, minerals and other nutrients.

The main nutrients include:

Omega 3 Fatty Acids: High concentrations are found in varieties of cold water fish including salmon, mackerel, trout and sardines. Dark chocolate contains a large amount of antioxidants, (just a few small squares every few days).

Vitamin C:  Good sources include citrus fruits, all forms of berries, kiwi fruit, rock melon, papayas, tomatoes, peas, broccoli and capsicums.

Vitamin E:  Food rich in this vitamin include nuts and seeds (almonds, walnuts and hazelnuts), along with wheat germ, olive oil, leafy green vegetables, broccoli and carrots.

Lutien & Zeaxanthin:  These nutrients are found in dark green leafy vegetables that include kale, spinach, broccoli and silver beet, also pumpkin, peas, corn, capsicum and beans.

Zinc:  This mineral is found in seafood (especially oysters), meat, nuts (cashews, pecans, almonds, brazil nuts), yoghurt and whole grains.

Selenium:  Foods rich in this mineral include brazil nuts, mushrooms, oats and brown rice.

For a HEALTHY, WELL-BALANCED DIET, it is recommended to have the following:

• Fish 2-3 times a week.
• Green leafy vegetables and fresh fruit daily.
• Low glycaemic index (low GI) carbohydrates.
• Reduced quantities of fats and oils.
• A handful of nuts on a weekly basis.

If you feel you are not getting enough of the above nutrients in your diet, you may consider supplements made specifically for the protection of the macula. (It is advisable to speak with your doctor).

LIFESTYLE also plays a key role in the health of your eyes.

SO: exercise regularly, keep a healthy weight, don’t smoke, protect your eyes from the sun and UV damage AND have regular eye tests.