TIPSLIFEHACKS

We all want to keep our eyesight cracking, right? Whether you're enjoying the stunning views of Fiordland, hitting the slopes in Queenstown, or just reading a good book, healthy eyes are essential. But did you know that what you eat plays a *huge* role in maintaining good vision? Forget those imported superfoods – New Zealand is brimming with delicious, readily available foods packed with the nutrients your eyes need to thrive.

Here's a rundown of 12 of the best foods to include in your diet for optimal eye health, with a Kiwi twist:

1. Broccoli: The Green Powerhouse

Packed with lutein and zeaxanthin – antioxidants that protect against age-related macular degeneration and cataracts – broccoli is a staple in a healthy Kiwi diet. Steam it, roast it, or add it to your stir-fries.

2. Salmon: Omega-3 Rich Goodness

Those essential omega-3 fatty acids found in salmon are vital for maintaining healthy tear production and reducing the risk of dry eye. Choose wild-caught salmon whenever possible for the best nutrient profile. BBQ it, bake it, or enjoy it smoked on some fresh sourdough.

3. Carrots: The Classic for a Reason

We all know carrots are good for eyesight, thanks to their high beta-carotene content (which your body converts to Vitamin A). Vitamin A is crucial for good vision, especially in low light. A handful of raw carrots with hummus makes a great snack!

4. Sunflower Seeds: Tiny But Mighty

Another excellent source of Vitamin E and zinc, sunflower seeds help protect against oxidative stress and support overall eye health. Sprinkle them on your muesli or add them to your salads.

5. Kiwi: A Tropical Treasure

Yep, our national fruit is a winner for your eyes! Kiwis are loaded with Vitamin C, a powerful antioxidant that helps protect against cataracts and macular degeneration.

6. Oysters: A Seafood Superfood

Oysters are an amazing source of zinc, which is essential for the absorption of Vitamin A and helps transport nutrients to the retina.

7. Spinach: Popeye Was Right!

Like broccoli, spinach is rich in lutein and zeaxanthin. Add it to your smoothies, salads, or pasta dishes.

8. Eggs: A Protein-Packed Boost

Eggs are a great source of lutein, zeaxanthin, and zinc – a trifecta of nutrients for eye health. Start your day with a couple of poached eggs on toast.

9. Almonds: A Crunchy Delight

Almonds are another good source of Vitamin E, which helps protect against oxidative damage.

10. Yogurt: Gut Health & Eye Health

A healthy gut contributes to overall well-being, and that includes eye health. Yogurt with a sprinkle of sunflower seeds makes a tasty and nutritious snack.

11. Oranges: Vitamin C Powerhouse

More Vitamin C goodness! Oranges are a delicious and easy way to boost your antioxidant intake.

12. Strawberries: Sweet and Beneficial

Strawberries are packed with antioxidants and Vitamin C, contributing to healthy vision.

So, ditch the processed foods and load up on these delicious, readily available Kiwi foods to keep your eyes in top condition. Cheers to clear vision and enjoying all that Aotearoa has to offer!