News Video | Policy | GPs | Hospitals | Medical | Mental Health | Welfare | Search


Top Ten Foods For Eye Health

Aug 04 2004

Top Ten Foods For Eye Health

A number of recent studies on nutrients and eye health have indicated that a diet high in vitamins, minerals and antioxidants, but low in saturated fats and vegetable oils (including margarine), is good for your eyes.

As part of Save our Sight month, the New Zealand Association of Optometrists is promoting the importance of good nutrition in eye health.

NZAO National Director Dr Lesley Frederikson says, “Look for foods with vitamins C and E, carotenoids, zinc, and omega-3 fatty acids. Pick and mix to suit your budget, general health profile, and personal preferences.”

The easiest way to start eating for eye health is to follow the 5-plus rule for fruits and vegetables, she says. Go for colour.

Leafy dark greens like silver beet, spinach, puha, and dark salad greens.

Berries - all kinds: black, blue and red.

Orange, yellow and red vegetables: pumpkin, carrots, sweet corn, kumara.

Orange, yellow and red fruits: citrus fruits, apricots, persimmon, papaya, plums, rockmelon and watermelon.

Cruciferous vegetables - broccoli, cabbage, bok choy and brussel sprouts.

Fish, particularly shellfish, and “fatty” fish like tuna, salmon and sardines – fresh or canned.

Nuts, raw or dry-roasted - walnuts, brazils, almonds and pine-nuts.


Lean meats

Olive oil - to make dressings, and for cooking.


© Scoop Media

Culture Headlines | Health Headlines | Education Headlines


NZ On Air TV Funding: More Comedy Comes Out Of The Shadows

Paranormal Event Response Unit is a series conceived by Jemaine Clement and Taika Waititi as a TV spin-off from their highly acclaimed feature film What We Do In The Shadows. More>>


Mars News: Winners Announced For The 2016 Apra Silver Scroll Awards

Wellington singer-songwriter and internationally acclaimed musician Thomas Oliver has won the 2016 APRA Silver Scroll Award with his captivating love song ‘If I Move To Mars’. More>>


Scoop Review Of Books: Salt River Songs by Sam Hunt

Colin Hogg, a longtime comrade of Sam, writes in his Introduction that, ‘There is a lot of death in this collection of new poems by my friend Sam Hunt. It’s easier to count the poems here that don’t deal with the great destroyer than it is to point to the ones that do.’ More>>

Electronica: Restoring The World’s First Recorded Computer Music

University of Canterbury Distinguished Professor Jack Copeland and UC alumni and composer Jason Long have restored the earliest known recording of computer-generated music, created more than 65 years ago using programming techniques devised by Alan Turing. More>>


Scoop Review Of Books: Almost Getting Away With Murder

The Black Widow by Lee-Anne Cartier: Lee-Anne Cartier is the sister of the Christchurch man found to have been murdered by his wife, Helen Milner, after an initial assumption by police that his death, in 2009, was suicide. More>>

Howard Davis: Triple Echo - The Malevich/Reinhardt/Hotere Nexus

Howard Davis: The current juxtaposition of works by Ralph Hotere and Ad Reinhardt at Te Papa perfectly exemplifies Jean Michel Massing's preoccupation with the transmigration of imagery in a remarkable triple echo effect... More>>

Get More From Scoop



Search Scoop  
Powered by Vodafone
NZ independent news