• World in Focus

Foods and Nutrients and Eye Health - 食物和营养对于眼睛的健康

中文翻译是蓝色的 - Chinese translation in blue

Believe it or not, nutrition is actually an extremely important role in our eye care. Commonly, age-related eye issues are macular degeneration and cataracts. However, nutrients such as Omega-3, Zinc, Vitamin-C & E, and beta carotene. The organization (AOA) American Optometric Association has approved these nutrients and foods to aiding eye health.


Omega-3 aids with dry eyes and is most commonly found in fish such as

  • Tuna

  • Salmon

  • Sardines

  • Anchovies

A great way to cook them is in a soup, steamed, or stir-fried.


  • 吞拿鱼

  • 三文鱼

  • 沙丁鱼

  • 鳀鱼


Vitamin E: Research shows that Vitamin E help in reducing age-related macular degeneration and they can be commonly found in

  • Nuts: Walnuts, Peanuts, Cashews, Lentils

  • Seeds: Chia Seeds, Flax Seed

These foods also contain Omega-3 as well, nuts can be eaten raw or roasted. Other popular easy recipes can be chia seed pudding (video recipe). You can add vitamin-C rich fruits and Vitamin-E nuts.


  • 坚果: 核桃, 花生, 腰果, 扁豆

  • 籽: 嘉种子, 亚麻种子

这些食物也含有Omega-3,坚果可以生吃或烤制。其他流行的简单食谱可以是奇亚籽布丁 (食谱影片)。您可以添加富含维生素C的水果和维生素E坚果。

Zinc: Zinc helps to keep the retina healthy to reduce the risks of sight loss while ageing, and can be found mainly in

  • Red meat

  • Shelled seafood such as oysters, crab, & shrimp

  • Eggs


  • 红肉

  • 带壳的海鲜,例如牡蛎,螃蟹和虾

  • 鸡蛋

Vitamin-C: Vitamin-C lowers the risk of cataracts and slows down the worsening of age-related macular degeneration. Vitamin-C is popular in fruits and vegetables

such as

  • Citrus Fruit

  • Broccoli

  • Kiwi

  • Banana

  • Tomatoes

  • Green and Red Peppers

  • Green Vegetables (Kale, Spinach)


  • 柑橘类水果

  • 西兰花

  • 香蕉

  • 弥猴桃

  • 番茄

  • 绿色和红色辣椒

  • 绿色蔬菜

  • 羽衣甘蓝菠菜

Beta Carotene: Helps to keep the cornea of the eye healthy and moist while reducing the stress from the light on your eyes, they can be found in

  • Carrots

  • Sweet potatoes

  • Papaya

  • Squash


  • 萝卜

  • 红薯

  • 番木瓜

  • 南瓜



World in Focus (WiF) is a non-profit organization established in 2016 to combat the lack of optical care in the world. Our mission rests on two core aspects: to fundraise and to raise awareness. With an entire team of dedicated volunteers, we cannot wait to explore what's in store for us as we create change.



New to WiF this year! Get research articles, event sneak peeks, and more delivered to your inbox monthly.

© 2020 by World in Focus Canada