Nutrition Tips For Your Eyes

We’ve blogged about a few eye care tips. Today’s will focus more on your nutrition as it plays a role your vision.

Good nutrition is essential to stay healthy and plays an important part in protecting your eyesight. Maintaining a well balanced diet rich in nutrients from vegetables, fruits and Omega 3 fatty acids.


Nutrients found in vegetables are rich in antioxidants which can provide protection for your eyes. Consuming greens like spinach, kale, turnip or collard greens are good choices of nutrient dense vegetables to protect your vision and overall health of your eyes. These vegetables contain two important nutrients, lutein and zeaxanthin antioxidants that help prevent degeneration of the lens and retina of the eye. Acting much the same as a sunblock lutein protects the eye’s retina from damaging natural light. Kale is one of the most nutrient rich foods you can possibly have in your diet. In addition leafy greens supply Vitamin A essential for good vision and it helps protect the cornea, the eye’s outermost part.


Citrus fruits like oranges, grapefruit, tangerines and lemons are full of Vitamin C which along with Vitamin A is critical to eye health. The antioxidants they contain may help age related macular degeneration and slow the progress of cataracts. In addition these citrus fruits also contain flavonoids an antioxidant that works with Vitamin C in the body. Berries are another great source of Vitamin C and aid in reducing the risk of developing macular degeneration and cataracts. Strawberries and blueberries contain some of the highest levels of anthocyanin another antioxidant while red berries also supply beta carotene.

Omega 3 Fatty Acids

Omega 3 fatty acids play an important role in maintaining the health of the retina of the eye, people who suffer from dry eye syndrome ( low tear production ) may also benefit from eating a diet rich in omega 3 fatty acids by helping maintain the lubricant in the eyes. Oily fish such as salmon, tuna and halibut or eating walnuts are a good source of omega 3 fatty acids.

If you have any questions regarding diet and other ways to protect your eyesight, contact our offices in Calgary to arrange your next eye exam with Dr. Alex Wilson & Associates.

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