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Foods That Are Good for Your Eyes

Fruits with a black board with healthy eyes written in chalk

Your eyes need nutrients, vitamins, and minerals to function. Consequently, eating a well-balanced diet can help keep your eyes healthy. Here are some of the best foods for your eyes.

>> Leafy greens like spinach and kale are high in lutein and zeaxanthin, two antioxidants that protect against age-related macular degeneration and cataracts. In addition, recent scientific studies have shown that consuming zeaxanthin can help improve your vision. >> Fish like tuna, salmon, trout, mackerel, sardines, anchovies and herring are high in omega-3 fatty acids like DHA and EPA, which help keep the retina healthy and alleviate dry eyes. >> Fruits and vegetables like papayas, red bell peppers, kiwis, strawberries, oranges, grapefruits and lemons are rich in vitamin C. According to the Canadian Association of Optometrists, vitamin C is a powerful antioxidant that helps protect your eyes from the sun’s harmful UV rays. Furthermore, orange-coloured vegetables such as carrots, sweet potatoes and squash contain an antioxidant called lutein, which helps protect your eyes from sun damage. In addition, many orange vegetables contain beta carotene, which helps keep the surface of the eyes moist and healthy. >> Legumes like chickpeas and black beans contain zinc, a mineral that sparks a domino effect in your body. Zinc helps your body produce vitamin A, which in turn helps your eyes make melanin. Melanin protects your eyes from the sun’s damaging UV rays. >> Eggs have many eye-health benefits. They contain several nutrients essential to good eye health including lutein, zeaxanthin, vitamins C and A and zinc. The healthy fats in eggs also make it easier for your body to absorb these nutrients and receive their full benefits. >> Nuts and seeds like sunflower seeds and almonds contain omega-3 fatty acids and vitamin E. These nutrients help protect the eyes from inflammation and decrease the risk of elevated eye pressure and glaucoma. >> Turkey meat is high in protein and contains vital nutrients like zinc and niacin. Niacin is a form of vitamin B that helps reduce the risk of developing cataracts. Lastly, staying hydrated helps your entire body function better and can reduce the symptoms of dry eyes.

Eye Exams in Edmonton

At Optometrists’ Clinic Inc., your family’s eye health is our top priority. We provide general eye exams and tests for glaucoma, cataracts and other eye-related diseases. Contact us today to schedule an appointment at one of our five clinics in the greater Edmonton area.



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