Nutrition plays an important role in optimising macular health, reducing the risk of macular degeneration and slowing the progression of the disease in those diagnosed.
A diet rich in omega-3, lutein and zeaxanthin is important for good macular health.
Lutein and zeaxanthin are found in particularly high levels in dark green leafy vegetables such as kale, spinach and silver beet. They are also present in a range of other vegetables such as peas, pumpkin, Brussels sprouts, broccoli, corn and beans.
Omega-3 fatty acids are important to eye health. All fish and shellfish contain omega-3s but higher concentrations are found in oily varieties such as salmon, mackerel, anchovies, trout, herring and sardines.
Adopting these 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.
- 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
- Limit the intake of fats and oils
- Keep a healthy lifestyle – maintain a healthy weight and exercise regularly
- Consider taking a suitable supplement in collaboration with your doctor
For more information, guidance, support and understanding contact the Macular Disease Foundation Australia on 1800 111 709 or www.mdfoundation.com.au
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