Fruit is an important part of any healthy diet. It contains high amounts of a variety of vitamins and nutrients, especially antioxidants. Eating fruit often will help maintain overall health and may protect against many chronic diseases.
The following Eyefoods fruit recommendations will guide you to choose fruit that contains the highest amount of nutrients that have been shown to maintain eye health and prevent eye disease.
Kiwi
• High in vitamin C. In fact one kiwi contains more vitamin C than one small orange. Vitamin C may decrease the progression of cataracts and age-related macular degeneration.
• Also contains vitamin E, fiber, lutein and zeaxanthin and zinc.
Cantaloupe
• Great fruit source of beta-carotene.
Citrus Fruit
• Reliable source of vitamin C.
• Also contains some lutein and zeaxanthin, and fiber.
• Pink and red grapefruit are a source of beta-carotene and lycopene.
• Use both the juice and zest of lemons and limes when you’re cooking to boost your vitamin C intake.
• Add lemon and lime juice to water and tea throughout the day for an additional vitamin C boost.
Avocado
• Good fruit source of vitamin E.
• High in fiber and ALA (plant-derived omega-3 fatty acids)
• Also contains some lutein and zeaxanthin
Berries
• All berries are high in anti-oxidants and contain vitamin C, vitamin E and fiber.
• Goji berries are a great source of zeaxanthin.
USDA Agricultural Research Service. Nutrient data laboratory. http://www.nal.usda.gov/fnic/foodcomp/search/.
Tan, A., P. Mitchell, V. Flood, G. Burlutsky, E. Rochtchina, R. Cumming, and J. Wang. 2008. Antioxidant nutrient intake and the long-term incidence of age-related cataract: The blue mountains eye study.
Am J Clin Nutr Jun, 87 (6): 1899-905.
Tan, J., J. Wang, V. Flood, S. Kaushik, A. Barclay, J. Brand-Miller, and P. Mitchell. 2007. Carbohydrate nutrition, glycemic index, and the 10-year incidence of cataract. Am J Clin Nutr 86 (5): 1502-8.
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