HOME > BLOG 5 FEB 2020 By Latika Mani, The Fred Hollows Foundation
Australia’s flora and fauna is diverse with 80 percent of it being unique to our country. And according to the University of Queensland, there are about 6,000 recorded species that are edible. Being native to the continent, these resilient Australian foods are suited for growth in our climate. Plus, they are nutrient-rich and distinctive in flavour, making them a must-try. And we want to bring your attention to five native Australian foods that are great for your eye health. Aboriginal and Torres Strait Islander Peoples have inhabited Australia for at least 65,000 years according to archeological evidence shared by National Museum Australia and they had a varied diet consisting of native edibles including fruits, vegetables, animals and seafood. While the use of traditional foods fell drastically with the arrival of European settlers and the subsequent clearing of land to graze livestock and make way for European agricultural and farming practices, native Australian food has recently been placed under the spotlight. Many native Australian plants, berries and seeds are superfoods, which is reason enough to start including them in your daily diet. Let’s take a look at five native Australian foods that are high in nutrients that are essential for your eye health. Nutrients that are needed to keep your eyes healthy include:
*COVER PHOTO: Voyages - Indigenous Tourism Australia
Here’s a list of the five best native Australian foods that may boost your eye health. Consider adding these foods to your diet to help avoid or delay eye conditions such as cataract, diabetic retinopathy and macular degeneration:
Generally, leafy green vegetables are great not just for your eyes, but for your overall health. And warrigal greens are excellent because of their high vitamin C levels, which is important for maintaining the blood vessels in your eyes. These veggies also contain good amounts of vitamin A, which is beneficial to your cornea (the clear protective outer layer of the eye) and your retina. But because warrigal greens have oxalates, they should be blanched in boiling water for a minimum of 15 seconds and then rinsed in cold water before being eaten. Not sure how to use these leafy native veggies? The blog, Not Quite Nigella has four great recipes to get you started. You can also use it in place of spinach in all your usual salads, dips, etc – so think warrigal (not palak) paneer and creamy warrigal (not spinach) soup. You can read more about warrigal greens on The Guardian and also find an excellent pesto recipe by Simon Bryant at the end of the article. Warrigal greens should be available at your local farmers markets but if you’re having trouble finding them, you can order them online on the Outback Chef website.
PHOTO CREDIT: Ole Lantana’s Seed Store
Kakadu plum is truly an eye health superfood. It has the highest vitamin C content of any fruit in the world, measuring at 100 times the level of oranges. It also contains vitamin E levels that measure at 50% of the recommended daily intake, which is helpful in maintaining well-functioning organs, including your eyes. And to top it off, it is rich in lutein, an antioxidant that’s needed for the well being of your retina (the thin layer of tissue that lines the back of the eye on the inside). Kakadu plum is best eaten fresh, like any other fruit but it is also great cooked. You can also buy it in freeze-dried powder form. And here’s a healthy kakadu plum and ginger energy ball recipe made using the powder. Find out more about this powerful fruit on the Australian Native Foods & Botanicals website.
The lemon myrtle tree has been utilised by Indigenous Australians for a very long time due to its medicinal properties, great floral taste and pleasant citrusy aroma. Lemon myrtle leaves are harvested to be used for teas, in cooking, and for its essential oil. This native powerhouse is a great source of zinc, vitamin A and vitamin E, making it an excellent way to look after your eye health. Interested in cooking with lemon myrtle? SBS has some great recipes that celebrate this incredible ingredient, ranging from lemon myrtle tempura vegetables to lemon myrtle chocolate damper. You can also read more about the benefits of lemon myrtle here.
View this post on Instagram A post shared by Tewantin Market Garden (@tewantinmarketgarden) on Jan 9, 2020 at 12:56pm PST
A post shared by Tewantin Market Garden (@tewantinmarketgarden) on Jan 9, 2020 at 12:56pm PST
Latika is a digital content writer for The Fred Hollows Foundation. With over 15 years of professional writing and message amplification experience, she is committed to raising awareness on eye health issues and sharing ideas on maintaining good eye health.
The content on this page is not intended to be medical advice. For specific dietary requirements and medical advice, please contact your health professional.
Watch this video to discover how Peter Datjing's life changed after having his sight restored by The Fred Hollows Foundation and check out our YouTube channel for more.