Eye Care Blog

Increasing consumption of green, leafy vegetables, in particular spinach and kale, may decrease the risk of developing age- related macular degeneration.’ A possibly lower risk for macular degeneration was also suggested among people who had a higher intake of foods containing vitamin C. Almost 900 individuals and found that those who ate more foods rich in specific carotenoids (lutein and zeaxanthin), which are pigments in fruits and vegetables, had a 43 per cent lower risk of age-related macular degeneration.

Corn, orange peppers, red grapes, kiwi fruit, orange juice, courgettes and other marrows are also good sources of the antioxidants lutein and zeaxanthin.

People who ate more fibre from breads and cereals had less severe cataracts. She also found that people who took a vitamin supplement had a 40 per cent lower risk of developing cataracts.”

Smoking Increases Your Risk of Eye Disease

Men and women who smoke 20 cigarettes or more a day are two and a half times as likely to suffer from macular degeneration than those who’ve never smoked. Even when people quit smoking, they continue to have a higher risk of developing macular degeneration over the next 10 years than non-smokers. There is also a higher risk among smokers of developing cataracts.

Taking Responsibility for a Healthy Diet

Eat a balanced diet emphasizing a wide variety of whole grains, fruits and vegetables which are naturally low in fat, contain no cholesterol and offer potent disease-fighting properties due to the vitamins, minerals and fibre they provide. Most of our calories should come from whole grains, breads, cereals, fruits and vegetables. Meat, dairy, fats, oils and sweets are shown as smaller parts of the pyramid and should be eaten sparingly. Planning a diet that contains at least five servings of fruits and vegetables each day is also consistent with recommendations from the Cancer Society.

Antioxidants such as beta-carotene, lutein, vitamins C and E, and other nutrients such as selenium, zinc and copper which are found in the macula of the eye. Although no specific dietary recommendations have been formalized, you should consider including foods that contain these nutrients in your diet. Some foods which contain the nutrients found in the macula of the eye are:

• dark leafy green vegetables such as spinach or kale
• oranges or other fruits high in vitamin C
• a wide variety of other fruits and vegetables which are high in nutrients, including (but not limited to) carrots, broccoli and tomatoes
• a variety of whole grains, including (but not limited to) whole wheat and oats
• lentils, soybean products, almonds, sunflower and sesame seeds.

Scientists around the world are now finding compelling consistent evidence that a diet with a high intake of fruits and vegetables offers a protective effect against disease.

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