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
  • Lightly cooked spinach makes increases lutein availability compared to raw spinach 
  • Cruciferous vegetables such as broccoli, Brussel sprouts, cabbage and cauliflower are also good sources


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

Recipes rich in Lutein, Zeaxanthin or Meso-Zeaxanthin

 Mrs Cheryl Tannen's recipe for GREEN SOUP


 ½ Onion

2 cloves garlic

½ celeriac

1500 mls water

1 vegetable stock cube

200 gms spinach

80 gms watercress

Salt to taste

Some ginger

Olive oil


 ·                     Sauté the onion and garlic in small amount of olive oil. 

  • Cut up celeriac into cubes and sauté. 
  • Add the water and stock cube then bring to boil.
  • Simmer for approximately 1 hour to 1 hours 10 mins, until the celeriac is soft.
  • Switch power/hob off.
  • Wash the spinach and watercress well.
  • Add to the soup and puree with hob off.
  • Grate some ginger and squeeze the juice of ginger adding both to the soup. 

 Should feed 4 – 6 people. 

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