It’s great to buy fruit and vegetables in season. Right now we’re eating heaps of sweet corn. It’s so easy to cook: three minutes per cob (husk on) in the microwave. My son and I munch ours straight off the cob but my husband loves his smeared with butter and salt. He’s succumbed to skinny milk, cup-cake sized steak, couscous and lentils so I figure he’s allowed the odd indulgence!

Corn gets its rich yellow colour from the family of phytochemicals (natural plant chemicals) called carotenoids. Yellow, orange, red and dark green vegetables such as spinach, carrots, tomatoes and pumpkin get their colour from carotenoids. Corn is especially high in two carotenoids – lutein and zeazanthin. The macular region of the eye has a high concentration of these substances which implies that they play an important role in keeping our eyes healthy. It’s thought that they protect against light-induced damage to the eye and help prevent macular degeneration, cataracts and other eye problems.

“Eat up your carrots – they help you see in the dark.” Most of us have heard this saying. But are carrots really the best food for our eyes? Sure, carrots have lots of beta-carotene which keeps vitamin A levels up in the body. Vitamin A deficiency can lead to night blindness hence the ‘see in the dark’ reputation of carrots.

But it’s the green and yellow foods such as corn, egg yolk, spinach and silver beet that really protect our eyes. These foods are rich in the antioxidants lutein and zeaxanthin (pronounced zee a zan thin). The macular region (part of the retina) of healthy eyes has rich deposits of these antioxidants but it needs regular replenishing. Macular degeneration is a major cause of blindness so it pays to keep this critical part of the eye well stocked up with nutrients. Try these green and yellow meals: corn on the cob, corn fritters cooked in olive oil served with avocado and tomato, omelette with spinach, quiche with salmon, spinach and corn, or a salad of baby spinach leaves, hard boiled eggs, tomato, tuna, olives and anchovies.

Macular Degeneration Foundation (Australia)