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Nutrition for Good Sight

ByDr. Halima Alimi

The eyes are living tissues and require a good diet with essential minerals and vitamins to keep it functioning properly and to resist infection. Essential micronutrients include vitamins with antioxidant activity (Vitamins A, C and E). Vitamin A is usually present in certain foods in precursor form, carotenes and lutein, which get converted into vitamin A for the use of body tissues after they are ingested. Other nutrients that are important to healthy eyes and vision include zinc, omega-3 fatty acids and proteins.

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Foods which should be eaten in abundance to keep healthy eyes include:

  • Orange or red-coloured fruits and vegetables such as pawpaw, pumpkin, tomatoes, carrots, mangoes, apricots, sweet potato, corn, palm oil, peppers.
  • Green leafy vegetables: rich in vitamin C carotene (precursor of Vitamin A) and other nutrients.
  • Citrus fruits like oranges, grapefruit and lemons are rich in Vitamin C. Other Vitamin C-rich fruits and vegetables include strawberries, black currants, broccoli, brussels sprouts and potatoes.
  • Fish eg Tuna, Salmon and others are rich in Omega-3 fatty acids.
  • Non-meat proteins such as nuts, peas, beans and eggs have a role to play in the transportation of vitamin A in the body.
  • Oysters: particularly rich in Zinc.

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