Eat­ing for your eyes

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1) Eat more

Healthy eyes need; zinc, se­le­nium, carotenoids, vi­ta­min A, C, D, E. Good sources for th­ese are: Al­monds, sun­flower seeds, wal­nuts, hazel­nuts

and Brazil nuts Beef, turkey (dark meat), chicken liver; eggs,

but­ter, milk Noo­dles, brown rice Pep­pers, kale, spinach, Brus­sels sprouts, beans,

let­tuce, peas, corn, toma­toes, broc­coli Straw­ber­ries, melon, grape­fruit, peaches,

pa­paya, tan­ger­ines and or­anges Seafood; sar­dines, mack­erel, shrimp, crab,

salmon For­ti­fied juices – and good news for tomato

sauce lovers, eat plenty

2) Let the sun­shine in

The best source of vi­ta­min D is ex­po­sure to sun­light which stim­u­lates pro­duc­tion of vi­ta­min D. Get a few min­utes ex­po­sure to sun­light each day. Lani Lopez Adv. Dip Nat, BHSc. is a natur­opath clin­i­cal nu­tri­tion­ist and founder of lanilopez.com. Talk nu­tri­tion and win­ter well­be­ing with Lani at face­book.com/lanilopez.com

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