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Foods for healthy eyes

Red grapes. Resveratrol, found in the skin of red grapes, is an antioxidant that promotes overall eye health. There are lots of kid-friendly ways to serve grapes: you can freeze them or cut them in half, add them to a smoothie and have fun playing with them in between mouthfuls.

Salmon. Omega-3 essential fatty acids found in fatty fish such as salmon, sardines, mackerel and trout as well as organic egg yolks (which contain around twice the amount of Omega-3s as eggs from grain-fed factory chickens) are crucial for optimal development of both the retina and brain.

Mangoes. One of the most important nutrients for eye health is lutein, a compound found in the coloured portion of fruits and vegetables. Lutein plays two important roles: it helps protect the eyes from UV rays and it’s a major component of the macula, a part of the eye involved in central vision. In addition to mangoes, lutein can be found in dark green leafy vegetables, broccoli, capsicum, egg yolks (organic if possible) carrots, sweet potato and rockmelon.

Carrots. This kid-friendly veggie is rich in vitamin A, a nutrient that protects the health of the cornea (the transparent front part of the eye that covers the pupil). Vitamin A deficiency has been linked to night blindness and an increased risk of contracting pink eye. In addition to carrots, foods with good levels of vitamin A include liver, pate, spinach, sweet potato, parsley and pumpkin.

Water. Being adequately hydrated is important to ensure the tear ducts and eyes are frequently flushed of dust, dirt and any other irritants.

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