Your Diet and Your Eyes

Your Diet and Your EyesIt’s no secret that a well-balanced, nutrient-rich diet can significantly improve your life by boosting energy levels, maintaining a healthy weight, and lowering the risk of developing a variety of health conditions including diabetes, cardiovascular disease, and high blood pressure. The foods you eat and the supplements you take do affect your overall health and this includes the health of your eyes! Research shows that certain vitamins and nutrients can promote eye health, reduce your risk, and even delay the progression of certain vision conditions.

When you make healthy dietary choices, you can lower your risk for cataracts, age-related macular degeneration (AMD), and other sight-threatening conditions. Learn how to eat smart with your vision in mind.

Look for these nutrients!

Essential Fatty Acids

These fats are essential to the human body and help to fuel cells and boost your immune system. Omega-3 fatty acids are especially important to maintaining proper visual development and retinal function. Tuna, mackerel, salmon, and other fish are excellent sources of omega 3. Nuts, seeds, and legumes are other great sources. We recommend cashews, lentils, and walnuts for our nutty choices!

Lutein & Zeaxanthin

These two nutrients are important to reducing your risk of cataracts and AMD and can be found in most leafy green vegetables as well as eggs.

Vitamin C

Vitamin C can be found in a variety of fruits and vegetables and is shown to slow the progression of AMD and the loss of visual acuity. Common sources of vitamin C include citrus fruits such as lemons, oranges, and grapefruit.

Vitamin E

Vitamin E works hard to protect your eyes from free radicals which are known to break down healthy tissue within the eyes. Vitamin E can be found in nuts, whole grains, eggs, and sweet potatoes.


Zinc is an essential mineral that plays a vital role in producing melanin and protecting your eyes from the damaging effects of UV rays and light. Red meats, pork, seafood, tofu, and beans are excellent sources of zinc.

Adding these nutrients into your diet through foods and supplements can significantly improve your eye health. It is often said that you are what you eat, but we argue that what you see is a reflection of what you eat. Protect your vision and eye health by enjoying a varied diet. You can also boost your vision health by staying hydrated and lowering your intake of processed foods and sodium.

For more information on your diet and how it affects your vision or to schedule an appointment, please contact Prather Family Eyecare today.

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