Eating for eye health

Are you eating the right foods to boost your peepers?

61% of Australians use either prescription glasses or contact lens

Eye problems are the most common health problems for Australians

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Kale

Kale is one of the best green sources for lutein but it’s also packed with Vitamin C, Vitamin E and even a little zinc

Cos lettuce

An awesome source of vitamin C, essential for good eye health, alongside other green Vitamin C powerhouses: Brussels sprouts broccoli, peas and best of all, capsicum.

Almonds

Almosts offer a huge hit of vitamin E… Huge! So they’re great for protecting cells from damage caused by free radicals.

Salmon and other fish

Stuffed with omega 3 needed for brain, eye and nerve health. Studies show that omega-3 is essential for infant vision development and can help decrease the rish of glaucoma in adults.

Oysters

With a massive 47mg zinc per 100 grams, oysters help the skin, wound healing, contribute to a normal immune system and protects eyes retinal cells from oxidative damage.

Avocado

Half of an avocado provides 24% of an adult’s recommended daily intake of Vitamin E. Some studies suggest that Vitamin E may be an important factor in preventing macular degeneration.

Spinach

Spinach is packed with lutein, an important antioxidant for eye health. Contains more Vitamin E (great for cell protection) than most veg.

Eggs

Eggs contain just about every nutrient except Vitamin C. Egg yolks are also great sources of lutein and zeaxanthin, antioxidants that protects the retina against oxidative damage.

Chia seeds

Chia seeds are powerful little things, typically containing approximately 20% protein, 35% good fats (including a whopping 65% omega-3 fatty acid) and 25% dietary fibre.

Brazil Nuts

A super source of selenium, which produces one of the most powerful antioxidants in the human body. Helps prevent cancer, cardiovascular disease, and it’s great for our eyes.

Capsicum

Capsicums are chock full of Lutein and zeaxanthin, Vitamin C, Vitamin B6 and Vitamin E, all important vitamins to protect your eye health.

Mussels

As far as nutrients go, mussels are very much a “power” food and contain zinc, which protects eyes retinal cells from oxidative damage. An average serving of mussels contains 2mg of zinc.

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