Living colour
Richly coloured vegetables and fruits provide important phytochemical antioxidants to protect the eyes, especially the carotenoids beta-carotene, lutein and zeaxanthin. Dark green and golden coloured vegetables and fruits are good sources. You need healthy fats in your diet to absorb these properly, so avoid fat-free diets and enjoy healthy oils in moderation.
The good oils
The polyunsaturated oils found in fish are protective, so try to eat fish at least twice a week, especially oily varieties such as salmon, sardines, tuna, mackerel and herring. Nuts also contain healthy unsaturated fats and protective nutrients. Snack on unsalted nuts – one handful is a good amount, or add them to stir-fries and salads.
Vitamins and minerals
People with eye disease have been found to have reduced levels of vitamins C and E and beta-carotene in their diet. Some studies suggest high levels of these nutrients as supplements, as well as zinc, can help prevent degeneration worsening. The National Health and Medical Research Council (NHMRC) says getting these nutrients from food can prevent many cases of AMD. There are always some risks in taking nutritional supplements, so talk to your doctor before you start. There is no risk in obtaining vitamins and antioxidants naturally from a healthy and balanced diet.
Butt out
The biggest threat to vision is smoking. People who smoke have four times the risk of developing macular degeneration.