Eye Nutrition

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How Can You Keep Your Eyes Healthy?

What you eat every day plays a significant role in your overall health, but did you know it can directly affect your ocular health and vision? There are plenty of foods full of just the right vitamins and nutrients that can help your eyes stay healthy.

Although some eye conditions, like cataracts, develop due to ageing, living a healthy lifestyle can significantly reduce the risk of eye health problems. The Age-Related Eye Disease Study found that specific nutrients, like zinc, copper, beta carotene, and vitamins C and E may reduce the risk of age-related eye diseases by 25%! The study also found that omega-3 fatty acids, zeaxanthin, and lutein are vital for eye health.

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So, What Should I Be Eating?

Certain foods pack just the right combination of vitamins, nutrients, and minerals to keep your eyes healthy. Some of these include:

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.

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Where to Find Us

You can find our beautiful new clinic behind the Best Western, just off 43rd Avenue in Atim Creek Centre.

We direct bill to all major insurance providers, including Blue Cross, Manulife, Great West Life, Sun Life Financial, Alberta Works, Dejardins, and so many more!

Our Address

#119-3003 43 Avenue
Stony Plain, AB T7Z 0H4

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Hours of Operation

Monday
9 AM3 PM
Tuesday
10 AM6 PM
Wednesday
9 AM5 PM
Thursday
10 AM6 PM
Friday
9 AM5 PM
Saturday
9 AM3 PM
Sunday
Closed
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