Top 10 Foods for Eye Health (as recommended by all optometrists)

1 December 2016, 09:41

A number of studies on nutrients and eye health have indicated that diet can benefit your long term eye health.

  • Load up on vitamins, minerals and anti-oxidants.
  • Eat very little of the saturated fats and vegetable oils including margarine.
  • Look for foods with vitamin A, C and E, zinc and omega-3 fatty acids. Pick and mix to suit  your budget, general health profile and personal tastes.

The easiest way to start eating for eye health is to follow the 5 plus a day rule for fruits and vegetables. Go for colour.

  1. Leafy dark greens like silverbeet, spinach, puha and dark salad greens.
  2. Berries – all kinds: black, blue and red.
  3. Orange, yellow and red fruits; citrus fruits, apricots, persimmon, plums, rockmelon, watermelon and tomatoes.
  4. Orange, yellow and red vegetables; pumpkin, carrots, sweet corn and kumara.
  5. Cruciferous vegetables – broccoli, cabbage, bok choy and brussel sprouts.
  6. Fish, particularly shellfish and “fatty” fish like tuna, salmon and sardines – fresh or canned.
  7. Nuts, raw or dry roasted – walnuts, brazils, almonds and pinenuts.
  8. Beans.
  9. Lean meats.
  10. Olive Oil – to make dressing and for cooking.

One of the staff here at Silberhorn went for an annual eye check up recently and was told by her optometrist that the best thing she could do for her eyes is to take omega-3 fish oil for her eye health!

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