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Simple Nutrition Tips For Healthy Eyes

Want great vision for a lifetime? From eyeglasses to contact lenses, our Calgary eye doctors are passionate about looking after your family’s eyesight.  

Your vision is a crucial part of your life, yet a surprising number of people take it for granted. Although getting the right prescription for your eyeglasses or contact lenses helps you see more clearly, there is no substitute for healthy eyes.

Some of the ways you can protect your vision include:

  • Regular checkups with your local Calgary eye doctor
  • Following a healthy lifestyle
  • Understanding your family’s history of eye conditions
  • Wearing sunglasses when outside to protect your eyes from harmful UV rays
  • Wearing protective eyewear when playing sports or other activities

At Market Mall Optometry, our team of qualified and dedicated eye doctors provide a wide range of services from glaucoma testing and eye emergency services, to contact lens fittings and eyeglasses dispensing, to protect your eyes and ensure the clarity of your vision.


3 Nutrition Tips for Healthy Eyes

One of the simplest and most effective ways to maintain your eye health is through a healthy diet. Here are 4 foods most eye doctors recommend patients add to their lives in order to ensure the longevity of their vision:


The nutrients in fruits and vegetables provide antioxidants that protect you from eye disease and help with your overall well-being. For example, lutein and zeaxanthin are important in lowering your risk of age-related macular degeneration and cataracts.

Foods that are rich in these nutrients are typically dark-colored fruits and vegetables such as:

  • Spinach
  • Kale
  • Collard greens
  • Yellow corn
  • Carrots
  • Kiwi
  • Mangoes
  • Melons

Not only will eating a diet rich in these foods keep your cells and tissues healthy, but they may also help stop or slow certain eye diseases, significantly increasing your quality of life.

Link Between Eyesight and Nutrition



Incorporating fatty fish such as salmon, tuna, mackerel and sardines, that are rich in omega-3 fatty acids, into your diet is very important for eye health and vision function. Not only can they help lower the risk of AMD, but can also benefit patients with dry eye syndrome.

You can also find omega-3 fatty acids in plant-based sources such as:

  • Nuts
  • Seeds (flax seeds, chia seeds)
  • Avocado
  • Dark and leafy greens such as romaine lettuce, arugula and spinach

**NOTE**  It’s important to ensure you have a balanced diet and remember that heavy consumption of fish may contribute to high mercury levels. 



A number of vitamins make up the vitamin B complex of nutrients, and these play a crucial role in how your body and eyesight develops and functions. For example, a lack of Vitamin B12 has been found to increase your risk of several eye conditions including:

  • Glaucoma
  • Age-related macular degeneration
  • Cataracts
  • Eye muscle weakness

Here are some of the eye-doctor recommended foods which are high in Vitamins B6 and B12 that you may want to consider adding to your diet:








Maintaining a Healthy Weight Can Protect Your Eyesight

Having extra body has been found to increase your risk for AMD and obesity-related diseases, such as diabetes, which can have a negative impact on your eye health. Diets rich in fruits, vegetables and omega-3 fatty acids can help you maintain a healthy weight, which may lead to better eye protection.

Remember: Eating a healthy diet is not only good for your body, it’s also great for your eyesight!


Call Today

To find out more about how our wide range of eye health services, from adult/children eye exams to glaucoma testing and cataract management, can help you maintain healthy vision, contact our Calgary eye doctor at 403-286-4884 or book an eye exam today.

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