Skip to main content
Macular Disease Foundation Australia
  • My Cart
  • Text Only
  • Listen
  • Print Page
  • Language
    • English
    • Arabic
    • Chinese
    • Greek
    • Italian
    • Portuguese
    • Spanish
    • Vietnamese
  • Search form

Check My Macula Check My Macula Join the Community Join the Community Order Free Information Order Free Information Call our helpline at 1800111709 Helpline
1800 111 709
Donate Donate
  • Home
  • Macular Disease
    • Macular Degeneration
      • About Macular Degeneration
      • Check My Macula
      • What Happens?
      • Risk Factors
      • Prevention
      • Detection
      • Diagnosis
      • Treatment
      • Charles Bonnet Syndrome
      • Cataracts and Macular Degeneration
      • Frequently Asked Questions
    • Diabetic Retinopathy
      • About Diabetic Retinopathy
      • About Diabetes
      • What Happens?
      • Risk Factors
      • Prevention
      • Detection
      • Diagnosis
      • Treatment
      • Frequently Asked Questions
    • Low Vision
      • Living with Low Vision
      • Carer and Family
      • Aids and Technology
      • Slips, Trips and Falls
      • Legal blindness
    • Other Macular Diseases
      • Best Disease
      • Macular Hole
      • Macular Pucker
      • Macular Telangiectasia
      • Myopic Macular Degeneration
      • Retinal Detachment
      • Retinitis Pigmentosa
      • Retinal Vein Occlusion
      • Stargardt Disease
      • Central Serous Chorioretinopathy (CSC)
      • Posterior Vitreous Detachment and Floaters
      • Vitreomacular Traction Syndrome
    • Visit Eye Health Professional
      • Eye Injection Costs and Rebates
    • Macular Disease
      • Anti-VEGF injections for macular disease
  • Research
    • Research Grants Program
      • Research Grants Awarded
      • Research Grant Recipients
      • Apply for the MDFA Research Grants Program
      • Research Grants Panel
    • Support Research
    • Latest Research
      • Research News
      • MDFA Research
      • Macular Diseases
      • Understanding Research
      • Social Impact
    • Research Updates
      • Annual Research Update
      • Weekly Research Updates for Professionals
    • Research studies
  • Resources
    • Order Publications and Resources
    • Find a Healthcare Provider
    • Audio and Video
      • Audio
      • Podcasts
      • Patient Voices
      • Videos
    • Macula Menus
    • Check My Macula toolkits
    • Aged care resources
  • News & Events
    • Newsletters
      • Vision Voice Newsletters
      • Subscribe to Newsletters
      • Archive
    • News
      • 2021 news
      • 2020 news
      • 2019 News
      • 2018 News
      • 2017 News
      • 2016 News
      • Archived News
    • Events & Activities
      • Community Events
      • Education Sessions
      • Events Calendar
      • Watch past webinars
    • Media Centre
      • Media Releases
  • Foundation
    • Organisation
      • History
      • Objectives
      • Guiding Principles
      • Annual Reports
      • Whistleblower Policy
      • Financial Statements
    • People
      • Patron
      • State Patrons / Representatives
      • Ambassadors
      • Foundation Board
      • Committees
      • State Chairs
      • National Research Advisor
    • Our Work
      • Awareness
      • Education
      • Support Services
      • Research
      • Representation
    • Support Us
      • Donate
      • Bequests
      • Fundraise
      • Volunteer
      • Friends of the Foundation
      • Sponsors and Supporters
      • Professional Friends
    • Contact Us
Listen
Macular Disease Foundation Australia
Check My Macula Macula Join the Community Join Us Order Free Information Free Info Donate Donate
Menu
  • My Cart
    • Language
      • English
      • Arabic
      • Chinese
      • Greek
      • Italian
      • Portuguese
      • Spanish
      • Vietnamese
    • Home
    • Macular Disease
      • Macular Degeneration
        • About Macular Degeneration
        • Check My Macula
        • What Happens?
        • Risk Factors
        • Prevention
        • Detection
        • Diagnosis
        • Treatment
        • Charles Bonnet Syndrome
        • Cataracts and Macular Degeneration
        • Frequently Asked Questions
      • Diabetic Retinopathy
        • About Diabetic Retinopathy
        • About Diabetes
        • What Happens?
        • Risk Factors
        • Prevention
        • Detection
        • Diagnosis
        • Treatment
        • Frequently Asked Questions
      • Low Vision
        • Living with Low Vision
        • Carer and Family
        • Aids and Technology
        • Slips, Trips and Falls
        • Legal blindness
      • Other Macular Diseases
        • Best Disease
        • Macular Hole
        • Macular Pucker
        • Macular Telangiectasia
        • Myopic Macular Degeneration
        • Retinal Detachment
        • Retinitis Pigmentosa
        • Retinal Vein Occlusion
        • Stargardt Disease
        • Central Serous Chorioretinopathy (CSC)
        • Posterior Vitreous Detachment and Floaters
        • Vitreomacular Traction Syndrome
      • Visit Eye Health Professional
        • Eye Injection Costs and Rebates
      • Macular Disease
        • Anti-VEGF injections for macular disease
    • Research
      • Research Grants Program
        • Research Grants Awarded
        • Research Grant Recipients
        • Apply for the MDFA Research Grants Program
        • Research Grants Panel
      • Support Research
      • Latest Research
        • Research News
        • MDFA Research
        • Macular Diseases
        • Understanding Research
        • Social Impact
      • Research Updates
        • Annual Research Update
        • Weekly Research Updates for Professionals
      • Research studies
    • Resources
      • Order Publications and Resources
      • Find a Healthcare Provider
      • Audio and Video
        • Audio
        • Podcasts
        • Patient Voices
        • Videos
      • Macula Menus
      • Check My Macula toolkits
      • Aged care resources
    • News & Events
      • Newsletters
        • Vision Voice Newsletters
        • Subscribe to Newsletters
        • Archive
      • News
        • 2021 news
        • 2020 news
        • 2019 News
        • 2018 News
        • 2017 News
        • 2016 News
        • Archived News
      • Events & Activities
        • Community Events
        • Education Sessions
        • Events Calendar
        • Watch past webinars
      • Media Centre
        • Media Releases
    • Foundation
      • Organisation
        • History
        • Objectives
        • Guiding Principles
        • Annual Reports
        • Whistleblower Policy
        • Financial Statements
      • People
        • Patron
        • State Patrons / Representatives
        • Ambassadors
        • Foundation Board
        • Committees
        • State Chairs
        • National Research Advisor
      • Our Work
        • Awareness
        • Education
        • Support Services
        • Research
        • Representation
      • Support Us
        • Donate
        • Bequests
        • Fundraise
        • Volunteer
        • Friends of the Foundation
        • Sponsors and Supporters
        • Professional Friends
      • Contact Us
  • Home
  • Macular Disease
  • Macular Degeneration
  • Prevention
  • Nutrition
Back

Macular Disease

  • Macular Degeneration
    • Check My Macula
      • Is your practice registered for Check My Macula?
      • Order your Check My Mac pack
    • About Macular Degeneration
      • How The Eye Works
    • What Happens?
    • Risk Factors
    • Prevention
      • Lifestyle
      • Nutrition
        • Nutrient Content of Foods
      • Supplements
    • Detection
      • Early Signs
      • Changes to Vision
      • Professional Testing
      • Amsler Grid
    • Diagnosis
    • Treatment
      • Early and Intermediate Macular Degeneration
      • Wet Macular Degeneration
      • Dry Macular Degeneration
    • Charles Bonnet Syndrome
    • Cataracts and Macular Degeneration
    • Frequently Asked Questions
  • Diabetic Retinopathy
    • About Diabetic Retinopathy
      • How the Eye Works
    • About Diabetes
      • Diabetes and the Eye
    • What Happens?
    • Risk Factors
    • Prevention
    • Detection
      • Testing
    • Diagnosis
    • Treatment
      • Diabetes Care Team
    • Frequently Asked Questions
  • Low Vision
    • Living with Low Vision
      • Causes
      • Impact
      • Challenges
      • Just Diagnosed
      • Maintaining Independence
        • Reading
        • Driving
        • Lifestyle
      • Low Vision Assessment
        • Visiting a Low Vision Service Provider
      • Coping Strategies
      • Depression
      • Charles Bonnet Syndrome
    • Carer and Family
      • Guide for Care
      • Becoming a Carer
      • Care Plan
      • Support Team
      • Effective Communication
      • Guiding
      • Caring for the Carer
      • Entitlements
      • Impact of Caring
    • Aids and Technology
      • Ten Step Action Plan
      • Living Aids
        • Lighting
        • Reading Aids
        • Optical Magnifiers
        • Spectacles
        • Organisation
        • Writing Aids
        • Talking Aids
        • Leisure
      • Mobility Aids
        • Guide Dogs
        • Canes
        • Electronic Mobility Aids
      • Technology
        • Mobile Phones
        • Television and Radio
        • Audio Technology
          • Computers and Software
          • Electronic Magnifiers
        • Subsidy Programs
      • Slips, Trips and Falls
        • Reducing Risk
          • Around the Home
          • In the Community
          • Your Health
            • Mobility and Strength
            • Medicines
          • Mobility Training
        • Falling
          • Why We Fall
          • Planning For Help
          • After A Fall
          • Fear of Falling
      • Legal blindness
    • Other Macular Diseases
      • Best Disease
      • Macular Hole
      • Macular Pucker
      • Macular Telangiectasia
      • Myopic Macular Degeneration
      • Retinal Detachment
      • Retinitis Pigmentosa
      • Retinal Vein Occlusion
      • Stargardt Disease
      • Posterior Vitreous Detachment and Floaters
      • Central Serous Chorioretinopathy (CSC)
      • Vitreomacular Traction Syndrome
    • Visit Eye Health Professional
      • Eye Injection Costs and Rebates
    • Macular Disease
      • Anti-VEGF injections for macular disease

    Nutrition

    Nutrition plays an important role in optimising macular health and reducing the risk of macular degeneration. A healthy, well-balanced diet, which includes eye health foods, is good for overall wellbeing as well as eye health. For some people a supplement should also be considered.

     

    DSC_5513_with touch up.jpg

    Image of Ambassador Jean Kittson and her mother Elaine

     

    “I know only too well that family history is a major risk factor for macular degeneration as my mother was diagnosed with the disease over 15 years ago.

    When I tell people that because of my family history, I have a 50% chance of getting macular degeneration, most people are shocked. Since Mum and my two uncles were diagnosed I’ve learned about macular degeneration, so I am vigilant in taking care of my family’s nutrition by preparing food that helps protect our eye health.

    I also make sure I have my eyes tested and macula checked often. I want to do all that I can to help my daughters minimize the possibility of developing macular degeneration.”
    Jean Kittson, Foundation Ambassador

    Adopting the following simple practices as a normal part of your diet can help reduce the risk of macular degeneration, whether or not you have been diagnosed with the disease:

    • Limit the intake of fats and oils
    • Eat a healthy, well-balanced diet
    • Eat dark green leafy vegetables and fresh fruit daily
    • Eat fish two to three times a week
    • Choose low glycemic index (low GI) carbohydrates instead of high GI 
    • Eat a handful of nuts a week

    Lutein and zeaxanthin

    Lutein and zeaxanthin are particularly important nutrients for the macula and are present in high concentrations in a healthy macula.

    Lutein and zeaxanthin are found in particularly high levels in dark green leafy vegetables such as kale, spinach and silverbeet. They are also present in a range of other vegetables such as peas, pumpkin, Brussels sprouts, broccoli, corn and beans. 

    Most of the best natural sources of lutein also contain high levels of vitamin K which can interfere with the function of some medications including the blood thinner, warfarin. This makes it very important for people who have been prescribed warfarin to consult the doctor before making any changes to diet. If enough lutein cannot be obtained from a natural diet, a lutein supplement should be considered.

    Omega-3

    Omega-3 fatty acids are important to eye health. All fish and shellfish contain omega-3s but higher concentrations are found in oily varieties of fish such as salmon, mackerel, anchovies, trout, herring and sardines (and tuna to a lesser degree). Eat fish or seafood two to three times per week, either fresh, frozen or tinned.

    Other nutrients

    Your diet should include a range of other nutrients that will support good macular health. These nutrients include zinc (sources include oysters, seafood, nuts and legumes), vitamin E (sources include nuts and whole grains) vitamin C (sources include citrus fruit, berries and tomatoes) and selenium (sources include nuts, particularly Brazil nuts)

    Carbohydrates and glycemic index

    The glycemic index (GI) is a ranking of carbohydrates on a scale of 1 to 100 according to how much they raise blood sugar after eating.

    Carbohydrates with a high GI (GI = 70 or more) are digested rapidly and produce a large and rapid rise in blood sugar. Low GI carbohydrates (GI = 55 or less) are digested more slowly, giving a more gradual but longer release of energy.

    Low GI foods have proven benefits for health. There is now good evidence that those who eat a higher proportion of carbohydrates with a low GI compared to a high GI, have a lower risk of developing macular degeneration. People who have low GI diets tend to have less heart disease, lower cholesterol, less obesity, less diabetes and also less macular degeneration.

    Low GI foods include most fruit and vegetables, whole grain cereals and whole grain breads and legumes. The glycemic index only applies to carbohydrates so protein and dairy (eg meat, fish, eggs and cheese) do not have a glycemic index.

    You can search for the glycemic index of different foods by clicking here.

    Fats and oils

    Limiting the intake of fats and oils is recommended as part of a generally healthy approach to diet. While in Australia doctors disagree about the role of margarine and oils in relation to macular degeneration, recent research shows those who consume one tablespoon of olive oil per day are less likely to develop late stage age-related macular degeneration. More research is required into this area.

    Seeds

    Seeds such as flax seeds (linseeds) are often recommended by nutritionists for their high essential fatty acid content, however their relationship to macular degeneration has not been studied.

    Carrots

    Although carrots are a good source of vitamin A, which is important for general health, they are not the best eye food that popular myth suggests. Choose dark green leafy vegetables as the main eye health vegetable and eat carrots in moderation as part of a balanced and varied diet.

    Fresh, frozen or tinned

    Frozen or tinned food, such as fish or vegetables is a very good and convenient alternative if the fresh variety is not available.

    Alcohol

    As part of a healthy diet, excessive consumption of alcohol should be avoided and no more than two standard drinks per day are recommended.

    Consult your doctor

    It is important to remember that any changes to your diet or lifestyle, including the taking of supplements, should be undertaken in consultation with your doctor.

    If you are looking for inspiration to Eat For Your Eye Health, you can download our free macula-friendly e-cookbook. Provided by Australian Healthy Food Guide, the e-cookbook features a selection of budget-friendly, easy-to-make and no-waste meals. Perfect just for you or to share with another. Download now >>

    Share this article
    Select Your Type?
     
     
     
    • Home
    • Macular Disease
    • Research
    • Resources
    • News & Events
    • Foundation

    Contact Us

    1800 111 709
    [email protected]
    Suite 902, Level 9, 447 Kent Street, Sydney 2000

    Follow Us

    acnc_logo_reverse.png


    Helpline 1800 111 709

    Donate

    Macular Disease Foundation Australia ABN 52096255177
    • Privacy Policy
    • Site Map
    • Terms & Conditions
    • Disclaimer