JulEYE National Eye-Health Month 2026
JulEYE National Eye Health Awareness Month 2026
This July we have decided to focus on diet for optimal eye health.
Nutrition plays an important role in optimising general well-being, as well as macula health, optic nerve support, tear film stability, and the prevention of dry eye.
Based on current research, the Mediterranean diet is deemed to be the most ‘eye-healthy’, which emphasizes plant-based foods, healthy fats like extra virgin olive oil, lean proteins like fish, and limits red meat and ultra-processed foods.
The Mediterranean diet is linked to a reduced risk of cardiovascular disease, type 2 diabetes, certain cancers, cognitive decline and depression. Its anti-inflammatory and antioxidant properties make it a globally recommended diet plan.
Adopting the following simple rules in you daily life can promote both general and eye health:
Eat a healthy well-balanced diet.
Eat liberally vegetables - especially dark green leafy vegetables like spinach - fruits, whole grains, beans, lentils, nuts, and seeds.
Primary fat is extra virgin olive oil replacing butter and other saturated fats.
Eat oily fish like salmon, tuna, mackeral. or sardines two to three times a week.
Poultry, eggs, cheese, and yogurt can be eaten daily to weekly, in small to moderate amounts
Limit red meat to once per week, and added sugars and processed foods should be avoided.
Eating for your eyes
Macula
Lutein- green spinach, kale, silverbeet
Zeanthine - orange capsicum, yellow sweetcorn
Selenium - nuts especially brazil nuts, spinach
Zinc- spinach oysters, seafood, nuts, legumes, wholegrain
Vitamin E - nuts ,avocado, salmon and wholegrain
Vitamin C- citrus, berries,kiwi fruit,broccoli, tomatoes and spinach
Night Vision
B carotine (converts to Vitamin A) - pumpkin, orange, kumara
Dry Eye
Omega 3 - fish especially salmon, trout, tuna, anchovies, shellfish, and flaxseed
Vitamin D - salmon, egg yolk, red meat, sunshine
Vitamin E
Vitamin C
Try combining key ingredients into a lovely salad
Roasted Vegetable Salad with Citrus Dressing and Salmon Cakes -
available from George St Loft for the month of July 2026.
Eye-Health Warm Roasted Salad
1 Bunch Baby beetroot
1 Medium Kumara/Sweet Potato
1 Orange Capsicum
1 Fresh Orange cut into wedges
1 Carrot, peeled
1 quarter Pumpkin cut into wedges
3 cups Spinach leaves
Nut mix garnish (shaved almonds, brazil nuts, walnuts, hazelmeal and flaxseed)
Olive oil
Dressing
4 Tbsp Orange juice
4 Tsp Balsamic vinegar
2Tbsp Extra Virgin Olive oil
1 small Tsp Djon mustard
Dash of maple syryp to add some sweetness
Salmon Fish Cakes
1 Cup Panko breadcrumbs
1 Small Onion
1 Garlic clove
400g Cooked fresh salmon OR canned red or pink salmon
2 Shallots / scallions / green onions
1/3 cup Fresh dill
2 Eggs
½ cup Parmesan
Salt and pepper to taste
Olive oil