Nutrition and Eye Health

Maintaining a balanced diet rich in specific vitamins and antioxidants can help protect your eyes from age-related conditions like macular degeneration, cataracts, and glaucoma.

Top Nutrients for Eye Health

Here are the key nutrients that play a vital role in maintaining and enhancing your vision:

Vitamin C: Found in citrus fruits, strawberries, tomatoes, and broccoli.
Vitamin E: Healthy sources include almonds, sunflower seeds, and avocados.
Zinc: Rich sources include legumes, meat, seafood, and dairy.
Lutein & Zeaxanthin: These carotenoids are naturally concentrated in the retina. Leafy greens like spinach, kale, and Swiss chard are excellent sources.
Omega-3 Fatty Acids: Found in oily fish like salmon and sardines, omega-3s reduce inflammation, may improve dry eyes and may slow the progression of age-related macular degeneration (AMD).

Best Foods to Eat for Eye Health

Incorporating these foods into your daily diet can make a significant difference:

Leafy Greens: Spinach, kale, and collard greens are packed with lutein and zeaxanthin.
Colourful Fruits: Papaya, peaches, mangoes, and berries offer a mix of vitamins and antioxidants.
Fish: Salmon, trout, and sardines provide omega-3s.
Nuts & Seeds: Almonds and sunflower seeds are great for vitamin E.
Citrus Fruits: Oranges, grapefruit, and kiwifruit are loaded with vitamin C.

The Mediterranean Diet Advantage

Studies show that the Mediterranean diet, rich in vegetables, fruits, whole grains, fish, and olive oil, can reduce the progression of AMD by up to 25%. It is also linked to better brain health, improved blood sugar management, and lower risk of chronic diseases.

Supplements for Age-Related Macular Degeneration (AMD)

For individuals with Intermediate AMD, the AREDS2 supplement formula is clinically proven to slow disease progression. It includes:

Vitamin C (500 mg)
Vitamin E (400 IU)
Lutein (10 mg)
Zeaxanthin (2 mg)
Zinc oxide (80 mg)
Copper oxide (2 mg)

AREDS2 supplements are backed by two long-term clinical trials spanning over 30 years. They can slow progression to late AMD by 25%. Additionally, the latest research shows that AREDS2 can also help people who have geographic atrophy (an advanced form of dry AMD) to slow loss of central vision by as much as 35%.

Supplements Available at Eye Solutions

We offer a few targeted supplements at Eye Solutions that complement good diet and eye care, helping in specific conditions. These include:

MACUTEC Macula Health Capsules – AREDS2 supplement designed to slow progression of macular degeneration.
LACRITEC Dry Eye Supplement – Formulated to improve tear quality and reduce symptoms like irritation and dryness

These can also be purchased through our online store eyesolutions.com.au/

Reference:

1) Chew, E.Y., Clemons, T.E., Agrón, E., et al., 2022. Long-term outcomes of adding lutein/zeaxanthin and ω-3 fa9y acids to the AREDS supplements on age-related macular degeneraAon progression: AREDS2 Report 28. JAMA Ophthalmology, 140(7), pp.692–698. [online] Available at: hXps://jamanetwork.com/journals/jamaophthalmology/fullar=cle/2792855  

2) Keenan, T.D.L., Agrón, E., Keane, P.A., Domalpally, A., Chew, E.Y. and AREDS and AREDS2 Research Groups, 2024. Oral anAoxidant and lutein/zeaxanthin supplements slow geographic atrophy progression to the fovea in age-related macular degeneraAon. Ophthalmology. [online] Available at: hXps://doi.org/ 10.1016/j.ophtha.2024.07.014