Brown rice 

    • Whole grains such as brown rice, whole wheat, quinoa, and oats are good for eyes due to their low glycaemic index in comparison to other types of carbohydrates such as white rice and pasta.
    • Contain the antioxidants vitamin E, Zinc and Niacin which are associated with good vision due to their powerful antioxidant properties.

Easy ways to include brown rice in your diet

    • Substitute white rice for brown rice for a healthy change
    • Make a sticky teriyaki salmon rice bowl – the omega-3 fatty acids in salmon are also great for eyesight!
    • For a vegetarian option make a tofu, butternut squash and mango curry.