Nutrition Tips, Notes & Recipes

Gabriella Barnard BSc(Hons) Nutrition 

If you would like any advice on nutrition and your eyes or vision please contact  Gabriella Barnard


Lutein & Age Related Macular Degeneration

What is AMD?

  • An eye disease mostly affecting adults aged 50+ years
  • It is the leading cause of severe visual impairment in the world
  • There are 2 types of AMD → ‘Dry’ and ‘Wet’. Approximately 80-90% of cases are ‘dry’ AMD
  • Small yellow deposits begin to form under the macula part of the retina
  • These deposits can progress resulting in gradual loss of vision in ‘dry’ AMD
  • ‘Dry’ AMD can then progress further to the ‘wet’ form resulting in haemorrhages and retinal distortion

What are risk factors for AMD?

There are four main risk factors, two of which cannot be changed.

  • Advancing age → most common in 50+ & elderly
  • A family history of AMD; AMD is more common amongst Caucasian and Asian ethnicities
  • Smoking
  • Low levels of Lutein at the macula

Where can I find lutein?

  • Lutein is an antioxidant from the carotenoid family
  • Studies suggest that consuming at least 10 milligrams of lutein a day can provide vision protecting benefits
  • High quantities of lutein are found in green leafy vegetables
  • Raw kale provides the most amount of lutein per serving.
  • Other good sources include Romaine lettuce and spinach
  • Cruciferous vegetables such as broccoli, Brussel sprouts, cabbage and cauliflower are also good sources.


  • Well, you can’t stop getting older and you can’t change your family genetics but….
  • if you smoke, AMD risk is another reason to give up smoking and….
  • you can ensure you eat enough foods rich in Lutein.

 Kale recipes


Authors: Nakamura O, Moritoh S, Sato K, Maekawa S, Murayama N, Himori N, Omodaka K, Sogon T, Nakazawa T