Eye Nutrition in Stony Plain

Many different types of fish, like tuna, salmon, and trout, are rich sources of omega-3 fatty acids. Omega 3’s can improve the eye’s oil film that keeps tears from evaporating too quickly, which can subsequently improve dry eye disease symptoms.

Along with being tasty, nuts, seeds, and legumes are all great sources of omega-3 fatty acids and vitamin E. Vitamin E is thought to protect eye cells from free radicals that can break down healthy tissue, which may lead to the early development of cataracts or age-related macular degeneration.

Some great nuts, seeds, and legumes to work into your diet include:

• Walnuts
• Cashews
• Peanuts
• Lentils
• Chia seeds
• Flax seeds

Just like your mother told you, you should be eating your fruits and vegetables! Many different fruits and veggies are packed full of vitamins and nutrients to keep you feeling great.

Citrus fruits, like oranges, lemons, and grapefruits, are rich in vitamin C. Scientific evidence has shown that vitamin C can lower the risk of developing cataracts. When taken in conjunction with other nutrients, it can also slow the progression of age-related macular degeneration.

Fun fact: Did you know that kiwi is the highest fruit source of vitamin C? If you need to give your body and eyes some vitamin C, kiwis are the way to go!

Leafy green vegetables are a great source of lutein, zeaxanthin, and vitamin C. Some great leafy greens to enjoy include spinach, kale, and collards. Carrots are a great way to give your body vitamin A and beta carotene, which is what gives carrots their orange colour. Vitamin A is a component of a protein called rhodopsin, which helps the retina absorb light.

Sweet potatoes are also rich in beta carotene and a great source of vitamin E.

Maintaining a balanced diet is essential to give your body the energy it needs to carry out your daily tasks. Eating the right amount of protein daily can help your body maintain that energy.

Beef is a protein rich in zinc, which has been believed to promote better long-term eye health. Zinc can also help prevent the early development of age-related macular degeneration. Meats like chicken and pork also contain low levels of zinc.

Eggs are a great source of protein that also give your eyes much-needed lutein and zeaxanthin, which can slow the progression of age-related vision loss. Eggs are also rich in vitamin C, E, and zinc.