5 native Australian foods that are good for your eyes

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

In a hurry?

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:

Warrigal Greens
Kakadu Plum
Lemon Myrtle
Finger Lime
Barramundi

PHOTO CREDIT: The Culture Trip/Tourism Australia/ Oliver Strewe

1. Warrigal Greens

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.

Warrigal greens
PHOTO CREDIT: Ole Lantana’s Seed Store

2. Kakadu Plum

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.

PHOTO CREDIT: Northern Australian Aboriginal Kakadu Plum Alliance

3. Lemon Myrtle

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.

4. Finger Lime

Finger lime is named so because it is shaped like fingers and has a zesty taste that matches the flavour profile of citrus fruits such as lime or lemon.

It is sometimes referred to as citrus caviar due to its pulp resembling caviar or salmon roe in appearance.

When you cut a finger lime in half, the interior spills out with pearl-like spheres that each contain a fresh burst of tangy juice.

Much like its citrus cousins (mandarin, orange, grapefruit, etc), finger lime is a good source of vitamin C, which helps the blood vessels in your eyes stay healthy so the risk of eye conditions like cataract or poor night vision can be reduced.

Finger lime is also a rich source of vitamin E, which helps reduce the worsening of age-related macular degeneration.

Not sure how to use finger limes? Check out these recipes and serving ideas for Australian native finger lime.

Want to learn more about finger limes? Check out this article on the Health Benefits Times website.

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5. Barramundi

Fish is a very good source of omega-3, which is an important nutrient for eye health. Omega-3 is a polyunsaturated fatty acid that is vital for the maintenance of your retina.

Barramundi is not only a great source of lean protein, it is also full of omega-3 goodness. Include it in at least one meal every week, if possible, to reap the full rewards.

Check out these great barramundi recipes for inspiration and find out more about the health benefits of barramundi here.

Sourcing native Australian foods

If you’re having trouble finding any of these native Australian foods in major supermarkets, try your local fresh food markets, independent grocers and weekly or monthly farmers markets.

And if you have a bit of a green thumb and are keen to grow native plants in your garden, you can check out these helpful resources:

A balanced diet

As well as adding these five superfoods to your diet, you should also consider piling your plate with plenty of other readily available fruits and vegetables. Aim to get your two serves of fresh fruit and five serves of vegetables daily.

Leeks, beetroot, stone fruits, tomatoes, artichoke, fennel, cauliflower, and Asian or salad greens are all great choices for adding a variety of flavour and nutrient content to your diet.

The more colourful your cuisine gets, the better it will be for your eye health. As an added bonus, your overall health will benefit too.

Interested in finding out more about eye health nutrition?
Read up on 10 foods that are good for your eyes
Yes, the usuals like carrots are in there… but so are unexpected things like eggs!

PHOTO CREDIT: Sharon McCutcheon

Things you can do to protect your eye health

Maintaining a well-balanced diet is an extremely important part of looking after your eyes, and doing the following will also help keep your eyes healthy:

Have your eyes checked regularly by an optometrist to ensure your prescription is current and doesn’t need correcting
Actively schedule at least two hours of your day to be spent outdoors. This can be broken up intermittently into half an hour slots if your schedule doesn’t allow you to spend hours at a time away from other commitments
Keep your eyes moist - blink more often and more intentionally, and use lubricating eye drops regularly, especially in windy and dry environments
Use sun protection for your eyes, such as sunglasses and a sunhat, and stay in the shade in very hot and glary conditions. If you’re heading to the beach, take a sun umbrella with you
Use safety gear for protection when doing any tasks like lawn mowing, woodworking, handling chemicals, or handling any materials that could become airborne and irritate or damage your eyes
Using a computer for work is inevitable for most of us, but it's important to look away from the screen regularly and focus on objects that are far away. Set an hourly alarm if need be, in order to get into the habit of gazing away from your screen. Maybe look outside a window or get up and walk to the kitchen for a glass of water
If the glare of the screen from your computer or mobile device is too harsh, consider fitting the screen with an anti-glare filter. If you wear glasses, ask your optometrist for blue-light lenses to help block sleep-disrupting blue light that’s emitted from digital screens
Monitor the amount of time you spend on your mobile phone so you can control it. Flicking through your phone may seem like an easy way to curb boredom but it can lead to eye conditions, including myopia
Limit your overall screen time, be it a computer device or even the TV and balance time spent being sedentary indoors by spending more time being active outdoors
If you’re a smoker, seek help so you can stop. Most people know that smoking can cause lung cancer but we should also be aware that it can cause loss of vision or blindness through diseases such as cataract, glaucoma, and macular degeneration

ABOUT THE AUTHOR

Latika Mani - The Fred Hollows Foundation

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.

DISCLAIMER:

The content on this page is not intended to be medical advice. For specific dietary requirements and medical advice, please contact your health professional.