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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.


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