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Eyes and Nutrition

Healthy eyes, and good vision, are both integral to maintaining a good quality of life. That is why we all know to wear sunglasses to protect our eyes from UV radiation, to visit our optometrists regularly and to rest our eyes when we spend long hours in front of the computer. While all of these things are important we often overlook nutrition as a way to keep our eyes healthy. To help keep your eyes healthy here is a list of 5 foods you and your family should be eating.

  1. Leafy Greens
    Leafy greens are full of lutein and zeaxanthin, which are two antioxidants that studies have shown reduce your risk of developing cataracts and macular degeneration. Throw together a salad, stuff your sandwich or add them to pasta.

  2. Eggs
    Egg yolks also contain lutein and zeaxanthin, as well as zinc. Zinc lowers your risk of developing macular degeneration. Throw some hard boiled egg slices in your salad at lunch, or scramble an egg and add a tomato slice and some leafy greens to a pita for a delicious, and healthy, breakfast sandwich.

  3. Berries and Citrus Fruits
    Vitamin C is found in many different types of fruit, and reduces your risk of developing macular degeneration and cataracts. Fruit tastes great on oatmeal, in a smoothie, or on its own.

  4. Almonds
    Almonds contain Vitamin E, which slows macular degeneration once it begins. Plus you only need to eat about 60 grams of almonds every day to get your full recommended daily dose. Grab a handful for a snack, or use them to top off a salad.

  5. Fatty Fish
    Trout, anchovies, salmon, tuna and mackerel are all rich in DHA, a fatty acid that is also found in your retina. If your DHA levels get too low you may put yourself at risk for Dry Eye Syndrome. Grill some fish to pair with a salad, or pack tuna sandwiches for work or school.

For more information about eye health, or to book an appointment, call Market Mall Optometry today at 403.286.4884 and visit

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