Eat Well, See Well

Adding certain nutrients to your daily diet can help preserve your vision

New research suggests certain food and supplements can help protect against three leading age-related vision thieves: glaucoma, cataracts and macular degeneration.

GLAUCOMA

Just one serving a month of leafy greens such as kale, English spinach or bok choy or more than two servings of carrots a week reduced the risk of glaucoma by more than 60 per cent in a UCLA study of 1000 women. Scientists believe that high levels of vitamin A and other antioxidants in these veggies help protect crucial cells in the optic nerve.

CATARACTS

Adults who regularly drink orange juice and also include Vitamin C-rich foods such as red and green capsicum, tomatoes and broccoli in their daily diet are 45 per cent less likely to develop cataracts, according to new research from Australia. Vitamin C may help counteract the lens-clouding effects of light and heat.

MACULAR DEGENERATION

Eating oats, high-fibre cereals and whole-grain bread cut the risk of macular degeneration by about

39 per cent, shows a recent study. The two most important omega-3 acids, eicosapentaenoic acid and docosahexaenoic acid, found in coldwater fish such as cod, salmon and mackerel, also support eye health, and can be easily added to your diet through cod liver oil and fish oil supplements. Complex carbs, such as peas, beans, whole grains and vegetables, also prevent blood sugar swings that can damage delicate cells in the centre of the retina.