How Can You Keep Your Eyes Healthy?
When it comes to protecting your eyesight, what you eat matters. Your eyes are part of your body’s complex system, and just like your heart or brain, they benefit from a healthy, nutrient-rich diet.
Our team is passionate about helping you care for your eyes in every way, including what you eat. Whether you’re managing dry eye, trying to prevent age-related vision loss, or simply want to give your eyes their best chance at long-term health, we can help guide you with advice and evidence-based nutritional support.
Ready to learn more about how your diet can support your vision? Contact us to schedule an appointment today and find out how nutrition can improve your visual health.
The Link Between Diet & Eye Health
Research, including the Age-Related Eye Disease Study (AREDS), shows that nutrients like zinc, copper, beta carotene, and vitamins C and E may reduce the risk of age-related eye diseases by up to 25%.
Other powerful nutrients, like lutein, zeaxanthin, and omega-3 fatty acids, are also key to preserving vision and protecting the retina. If you’re at a higher risk of eye disease or want to support your long-term eye health, we can help guide you on nutritional supplements or specific diets.
So, What Should I Be Eating?
A healthy diet is one of the simplest and most effective ways to support long-term eye health. While supplements can be helpful in certain cases, the best foundation starts with whole, nutrient-dense foods.
The right combination of vitamins, antioxidants, and minerals can help reduce the risk of age-related eye conditions, support tear production, and protect your retina and macula as you age.
Here are some of the most beneficial food groups to support and nourish your eyes.
Cold-water fish such as salmon, tuna, trout, and sardines are rich in omega-3 fatty acids, which support the oily layer of your tear film and may help reduce symptoms of dry eye disease.
Not a fan of fish? We can recommend specially formulated omega-3 supplements designed for ocular health.
These are packed with omega-3s and vitamin E, a powerful antioxidant that protects your eye cells from free radical damage.
Try adding:
- Walnuts
- Chia seeds
- Flax seeds
- Cashews
- Lentils
Fruits and veggies offer a powerful mix of antioxidants and vitamins. Some top picks include:
- Citrus fruits like oranges, lemons, and grapefruits (rich in vitamin C)
- Kiwi, one of the highest sources of vitamin C
- Carrots and sweet potatoes for beta carotene (a form of vitamin A)
- Leafy greens such as spinach, kale, and collards for lutein, zeaxanthin, and vitamin C
These nutrients support healthy retinal function and may help prevent cataracts and age-related macular degeneration (AMD).
Getting enough high-quality protein helps maintain energy and support eye structure.
- Beef is a great source of zinc, which supports retinal health and may slow the progression of AMD.
- Chicken and pork also contain smaller amounts of zinc.
- Eggs are eye nutrition superstars, offering lutein, zeaxanthin, zinc, and vitamins C and E in one convenient package.
Take Charge of Your Eye Health
Your diet is a powerful tool for preserving your vision and preventing eye conditions before they start. Whether you’re looking to manage dry eye, protect against age-related changes, or simply support your overall wellness, the right nutrition can make a difference.
Book your appointment today and start supporting your eye health from the inside out.
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You can find our beautiful clinic close to Starbucks and Wendy’s, just off 43rd Avenue in Atim Creek Centre. We direct bill to all major insurance providers, including Blue Cross, Manulife, Canada Life, Sun Life Financial, Alberta Works, Desjardins, and so many more!
Our Address
- #119-3003 43 Avenue
- Stony Plain, AB T7Z 0H4
Contact Information
- Phone: 780-968-9665
- Fax: 780-968-9611
- Email: reception@legacyeyecare.ca
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Legacy Eye Care
- #119-3003 43 Avenue
- Stony Plain, AB T7Z 0H4
- Phone: 780-968-9665
- Fax: 780-968-9611
- Email: reception@legacyeyecare.ca