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As you get older, it’s inevitable that there will be some decline in the health of your eyes. However, as resident optometrist Shon Prasad explains, healthy diet and exercise can help keep your eyes healthier for longer.

Certain diseases such as macular degeneration and diabetic retinopathy can adversely affect the health of your eyes. By maintaining healthy habits, we can help lower the risk of problems.

Some key nutrients have been identified to help keep your eyes in optimal condition, lower risk of certain diseases and give proper retinal function.

These include:

  • Lutein and Zeaxanthin
  • Vitamin C
  • Vitamin E
  • Essential Fatty Acids
  • Zinc


Luckily for us, these amazing nutrients can be found in a wide range of foods.

Essential Fatty Acids or Omega 3 are found in high levels in fish such as salmon, sardines and mackerel but also can be taken in supplement form. However, omega 3 can also be found in some nuts too. These are particularly good for certain dry eye conditions.

Leafy greens are an easy way to get some vitamin C, E, lutein, zeaxanthin as well as many other nutrients that are great for your general health. Spinach, kale, broccoli and cabbage are some great options to include in your diet.

Brightly coloured vegetables and fruits are high in lutein and zeaxanthin which are carotenoids. Carotenoids are what gives the vegetables and fruit their colour with pumpkin, capsicum, oranges, corn, zucchini, mangos and peas some suitable options. Many of these options will also be a great source of vitamin C and E. Interestingly enough, you’re in luck if you love eggs too – they’re high in carotenoids!

Nuts such as walnuts, almonds, cashews and pistachios are a good source of zinc and omega 3. A handful of nuts make a great snack at any time.

It’s important to keep your overall general health as best you can as well – in particular cholesterol. You’ll be doing your eyes a favour as well!

Shon Prasad
Shon Prasad is an Optometrist who graduated from Queensland University of Technology in 2016 with a Bachelor of Vision Science and Master of Optometry. He also has a Graduate Certificate of Ocular Therapeutics enabling him to prescribe ocular medications. Shon works primarily at OPSM Kawana Waters and OPSM Stafford and has a passion for sharing knowledge and teaching people. He volunteers his spare time being a member of Rotaract Club of Brisbane International and a Justice of the Peace.
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