Nutrition for healthy vision: how Fiji’s local foods support long-term eye health
Protecting sight starts in the kitchen. In Fiji, a diet built around fresh, local foods—fruits, vegetables, seafood, and root crops—can play a powerful role in sustaining healthy eyes from childhood through aging. As an optometrist, I often remind patients that “healthy eyes begin in the kitchen,” and Fiji’s abundant produce and ocean fare make this advice easy to follow.
Key nutrients and their local sources
1) Vitamin A and Beta-Carotene
– Essential for night vision and retinal health.
– Local sources: pumpkin, carrots, papaya (rich in beta-carotene); Bele (hibiscus greens), a common Fijian leafy vegetable.
2) Lutein and Zeaxanthin
– Natural antioxidants that guard against light damage and help lower the risk of age-related macular degeneration and cataracts.
– Local sources: Bele, rourou (dalo leaves), spinach, cabbage; locally grown corn and green peas also provide these nutrients.
3) Vitamin C
– Protects the eye lens from oxidative stress and may reduce cataract risk.
– Local sources: tropical fruits such as oranges, guavas, pineapples, mangoes, passionfruit; bele and tomatoes also contribute.
4) Vitamin E
– Works with vitamin C to shield eye tissues from damage.
– Local sources: peanuts and sunflower seeds; coconut oil is commonly used in Fijian cooking and contains vitamin E.
5) Zinc
– Helps transport vitamin A to the retina and supports night vision.
– Local sources: seafood—crabs, fish, prawns from Fiji waters; pumpkin seeds and chicken are also good zinc sources.
6) Omega-3 Fatty Acids
– Vital for the retina and for preventing dry eye; important for children’s eye development.
– Local sources: fresh tuna, walu, sardines and other oily fish; vegetarians can rely on flax seeds and walnuts when available.
Nutrition and common eye problems in Fiji
– Cataracts: A leading cause of blindness in Fiji, often linked to age and sun exposure. Diets rich in vitamin C and antioxidants may help slow progression.
– Age-Related Macular Degeneration (AMD): Diets high in lutein and omega-3s can lower risk.
– Diabetic Retinopathy: Diabetes is on the rise; antioxidants from tropical fruits and vegetables support retinal health alongside blood sugar control.
– Dry eyes: Increasingly common in office and screen-heavy work; oily fish can help improve tear quality.
Practical eating tips
– Eat more local greens: Bele, rourou, and cabbage should be daily staples.
– Prefer fish over processed meats: Fresh market fish offers eye-healthy nutrients and overall health benefits.
– Choose smarter snacks: Roasted peanuts, papaya, or guava over chips and biscuits.
– Cook gently: Light steaming preserves nutrients that can be lost with overcooking.
– Balance roots with greens: Cassava, dalo, and kumala provide energy, but pair them with greens and fruits for eye protection.
– Hydration matters: Water or coconut water supports tear production and overall eye comfort.
Lifestyle matters too
Protecting eyes goes beyond diet. In Fiji’s tropical climate, shielding eyes from bright sun is important—wear sunglasses, broad-brimmed hats, and avoid smoking. Regular eye examinations are vital, especially for people with diabetes or a family history of eye disease. National efforts are well underway to expand access to eye care, including free screenings and glasses programs. In Central Fiji, large-scale school screenings have reached thousands of students and teachers, and partnerships among eye clinics, NGOs, and international partners are rolling out more on-site screenings in rural areas. These initiatives, along with free clinics and upcoming mobile eye services, are helping to bring eye care closer to communities.
Conclusion
Fiji’s rich supply of fresh local foods offers a practical, tasty path to protecting vision across life. By choosing fish, Bele, papaya, greens, and other local staples, people can nourish their eyes while supporting broader health goals. Nutrition is about more than meals—it’s a way to safeguard the beauty of Fiji’s islands, families, and future. Healthy eating today means clearer vision tomorrow.
Summary
A Fiji-grown, nutrition-forward approach to eye health emphasizes beta-carotene/Vitamin A, lutein/zeaxanthin, vitamin C and E, zinc, and omega-3s, with local foods like Bele, spinach, pumpkin, citrus fruits, and fresh fish playing starring roles. Coupled with outdoor time, reduced screen strain, and regular eye care, this strategy offers a hopeful path to fewer preventable eye problems and brighter futures for Fiji’s children and adults alike.
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