By Laura Lee, Chief Representative – HK & ASEAN, The Fred Hollows Foundation
As one of the world’s leading eye health organisations, having restored sight to over 3 million people worldwide, The Fred Hollows Foundation aims to generate more awareness this World Sight Day on the importance of eye health. This annual event, observed every second Thursday of October, not only sheds light on the global issue of blindness and vision impairment but also highlights the importance of caring for our own vision.
This World Sight Day, The Fred Hollows Foundation has prepared a special article on a list of the top 10 foods that can supercharge your intake of these eye-friendly nutrients and possibly help prevent conditions like cataracts, diabetic retinopathy, and macular degeneration.
Top foods for better eye health
Nutrition isn’t just about staying fit. It’s about nourishing every part of your body, including your eyes. What you eat can have a direct impact on your eyesight. While the Healthy Eating Pyramid offers a general guide to good nutrition, there are specific foods that can do wonders for your eyesight, and they go beyond the classic carrot. The range of essential nutrients for optimal vision includes Vitamin A, Beta carotene, Zinc, Vitamin C, Vitamin E, Omega-3, Lutein, and Zeaxanthin. Here’s a list of the top 10 foods good for your eye health:
- Leafy Greens: Spinach, kale, collard greens—these dark, leafy greens are rich in vitamin C, lutein, and zeaxanthin, crucial for maintaining healthy blood vessels and retinas.
- Lean Meat: Beef, poultry, and pork are excellent sources of vitamin A and zinc, supporting the health of your cornea and retina.
- Fish: Oily fish like salmon, trout, and sardines are packed with Omega-3, vital for optimal retinal health.
- Legumes & Pulses: Chickpeas, lentils, and beans are not only protein powerhouses but also rich in Omega-3, benefiting your eyes.
- Seeds: Chia, flaxseed, and sunflower seeds are rich in vitamin E and Omega-3 fatty acids, combating age-related eye issues.
- Nuts: Almonds, walnuts, and more are great sources of vitamin E and Omega-3, supporting healthy eyesight.
- Citrus Fruits: Oranges, grapefruits, and lemons are not just Vitamin C boosters but also promote healthy eye blood vessels.
- Eggs: Egg yolks contain lutein and zeaxanthin, essential for warding off age-related macular degeneration.
- Carrots: A classic choice rich in vitamin A and beta carotene, alongside other orange fruits and veggies like sweet potatoes and apricots.
- Water: Staying hydrated is crucial for overall health, including eye health, as dehydration can impact your eyes.
Incorporating these foods into your daily meals can go a long way in protecting your vision. Alongside these superfoods, make sure your plate is a vibrant mix of fruits and vegetables, aiming for two servings of fruit and five servings of veggies daily for a colourful and nutrient-rich diet that benefits both your eyes and your overall well-being. Remember, a balanced diet isn’t just about what you exclude but what you include—a diverse range of nutrient-dense foods can be your recipe for healthy eyes and a healthier you.
Lunch and Learn with The Fred Hollows Foundation
A well-balanced diet is only one part of supporting good eye health. Maintaining a healthy lifestyle, regular exercise, and routine eye exams are also crucial aspects of eye care. In the spirit of World Sight Day, bring a lunch with nutrients good for eye health to a lunch and learn session with our experts from The Fred Hollows Foundation to gain valuable insights into taking care of your eye health and promoting eye health among your employees. Through engaging real-life stories, insightful statistics, and interactive activities, this session aims to raise awareness and promote the importance of eye health among participants.
With over 30 years of experience in the eye health field, The Fred Hollows Foundation can offer an interactive lunch and learn experience tailored towards enhancing knowledge about essential eye-care tips as well as the issue of global blindness and The Foundation’s sight-saving initiatives worldwide. Employers, organisations, and corporates are encouraged to organise a session this World Sight Day, where you not only learn about eye health but also contribute to fostering a culture of social responsibility and care.
Reach out to us for further details and to arrange a session customised to your preferences, such as topics on employee eye health, healthy ageing, gender equity and inclusion, eye health investment and global reports on vision loss. For more information or to schedule a session, reach out to Laura Lee llee@hollows.org.
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Laura Lee, Chief Representative – HK and ASEAN
Laura joined The Fred Hollows Foundation in April 2018 as Chief Representative for HK & ASEAN; and has over 20 years’ experience working in the humanitarian and development sector. With a background in law, Laura has worked in both frontline aid as well as in business development roles for non-profits including Medecins Sans Frontieres (Doctors Without Borders) and the United Nations High Commissioner for Refugees. She has extensive experience across APAC, having worked in Hong Kong, Malaysia, Thailand, Papua New Guinea, Afghanistan and Singapore. Directly prior to joining The Fred Hollows Foundation, she worked as a Senior Philanthropy Advisor for Credit Suisse, helping private banking clients establish and design CSR and philanthropic giving programs.