1. Include a leafy green and orange or red vegetable in your diet every day, and even better serve with extra virgin olive oil to enhance nutrient absorption. Leafy greens are a rich source of lutein while orange and red vegetables offer the powerful antioxidant beta carotene

2. Snack on a handful of mixed seeds and nuts every day. Pepitas, walnuts and Brazil nuts are especially eye health nutrient rich, thanks to their Vitamin E, selenium, zinc and omega 3 contents. Incorporate these ingredients into tasty snacks, such as the healthy Macular Degeneration busting ‘Bliss Balls for your Eye Balls’ recipe I created for Specsavers this Macular Degeneration Awareness Week, which utilises ingredients rich in a number of vitamins, such as Vit A and Vit E, along with a host of antioxidants that are proven to be good for the eyes and are key in the battle against Macular Degeneration

3. Bump up your omega 3 intake by eating oily fish at least three times a week; good choices include salmon, sardines and tuna

4. Don’t be scared of eggs! They are one of the most nutrient rich foods available, in particular the yolks which offer lutein as well as another antioxidant zeaxanthin and the micrornutrient zinc. Better still enjoy your eggs a few times each week with some leafy greens and tomato for an extra nutritional punch

5. Don’t forget your fruits. Berries, oranges and kiwi fruits contain exceptionally high levels of Vitamin C which has been linked to reducing macular degeneration – Australia’s leading cause of severe vision loss and blindness. Aim for 1-2 pieces every day