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Foods That Help Your Eyes Stay Healthy

Did you know that what you eat plays a role in promoting your eye health? Numerous studies have shown that certain foods can help prevent age-related eye damage. Keep reading to learn more about the connection between a good diet and good vision and what foods you should be eating this fall to make sure your eyes stay healthy for many years to come.


The Importance of Eye Health

Your vision is arguably the most important of your five senses. Unlike many animals that rely on their sense of smell or touch, humans generally depend on their sense of sight to understand and navigate their environment. That’s why it’s so important to take care of your eyes and make sure to have them examined by an eye doctor at your Calgary optometry centre at least once a year.


As you get older, your risk of developing certain ocular conditions—like cataracts, glaucoma and macular degeneration—goes up. Some of these conditions can lead to vision problems and may even result in full or partial blindness. 


Healthy Eating For Healthy Eyes

Your diet can help delay or prevent these types of eye problems as you age. The Age-Related Eye Disease Study published in 2001 found that consuming certain nutrients—namely, zinc, copper, vitamin C, vitamin E and beta carotene—could reduce age-related eye problems by up to 25%. Subsequent studies have shown that other nutrients like omega-3 fatty acids, lutein and zeaxanthin are important for eye health. 


Here are a few types of food that benefit your eyes:

  • Fish: varieties like salmon, tuna, trout, sardines and anchovies are excellent sources of omega-3 fatty acids. Fish oil has also been shown to be effective in alleviating dry eye. 
  • Leafy green vegetables: greens like spinach, kale and collard greens are rich in lutein and zeaxanthin as well as vitamin C
  • Nuts, seeds and legumes: nuts like walnuts and cashews, seeds like chia and flax and legumes like lentils and navy beans are packed with omega-3 fatty acids
  • Citrus fruits: oranges, grapefruit and lemons contain high levels of vitamin C


To Keep Your Eyes Healthy, Eat Richly Coloured Foods This Fall

Some of the season’s best-loved foods—like carrots, pumpkins, squash and sweet potatoes—get their orange, red and yellow hues because they contain the pigment beta carotene. Beta carotene gets converted by your body into vitamin A, which is vital for eye health. Vitamin A strengthens the surface of your eye (the cornea), which helps reduce your risk of macular degeneration and vision loss.


If you need to have your vision checked, don’t hesitate to contact the Crowfoot Vision Centre in Calgary. Our optometrists will perform a comprehensive eye exam and give you tips on how to maintain good eye health all year round. To schedule an appointment at our clinic in Northwest Calgary, contact us today.

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