Nutrients in Food and How They Affect Your Eye Health

When it comes to nutrition, we have a lot of options available for us when we go to the grocery store every day. What we eat can have an effect on our health and ultimately that effects every part of our body. Even our eyes can be effected by our diet, so making smart choices with what we eat could possibly be the difference between clear or blurry as we get older.

Here is a list of nutrients that you should work into your daily diet to keep your eyes healthy:

Lutein and Zeaxanthin: These are essential antioxidants that can reduce your risks of developing chronic eye disease, such as age-related macular degeneration. Zeaxanthin is considered to be the most active antioxidant in the macula.
Recommended food sources: dark leafy greens vegetables, eggs, broccoli, kiwi, grapes, goji berries.

Vitamin A: These vitamins are considered to help the cornea, retina and other eye tissue. Some studies suggest that vitamin A can help your night vision.
Recommended food sources: fish, milk, beef liver, eggs, spinach and carrots.

Vitamin C: This antioxidant is said to lower your risks of developing cataracts and slows the progression of age-related macular degeneration.
Recommended food sources: oranges, peppers, cauliflower, papaya, berries, brussels sprouts.

Vitamin E: Another strong antioxidant that is said to protect your eyes cells from damage caused by harmful free radicals.
Recommended food sources: almonds, pecans, sunflower seeds, vegetable oils and peanut butter.

Essential Fatty Acids: While fats tend to be something that you are told to cut in a healthy diet, there are some fats that are good for you. Omega-3 fatty acids are said to play an important role in maintaining consistent retinal function.
Recommended food sources: salmon, tuna, anchovies, trout, walnuts and green vegetables.

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  • Dr. Jeffrey Judelson
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203-728 Spadina Cres. E., SK S7K 3H2
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  • Thursday: 9:00AM - 5:00PM
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  • Saturday: Closed
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  • Dr. Ravi Nrusimhadevara
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