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Food for Healthy Vision

Food for Healthy Vision

We know that eye care doesn’t start and end at the optometrist.

It’s a lifelong journey that can determine your eye health for many years, if not decades, to come. One of the best ways you can help your eyes is by watching what you eat. Here are a couple of nutrition tips to help maintain or even improve your eyesight!

Omega-3 Fatty Acids

Omega-3 is a fatty acid that has been known to boost eye health. It’s been found to help protect eyes from macular degeneration and even reverse dry eyes. Some studies have even suggested that it might be able to decrease the risk of glaucoma, a serious condition that causes the degeneration of the optic nerve.

Foods rich in omega-3 include oily fish such as tuna, salmon, trout, and sardines. If you’re not much of a seafood person, there are supplements rich in omega-3 as well as nuts and seeds – think peanuts, walnuts, cashews, and flax seeds.

Vitamin C

It’s not just for preventing colds, but it’s also known to help protect your eyes! One of its most important roles is promoting healthy blood vessels, including the ones in your eyes. Some studies have even found that increasing your Vitamin C intake can help reduce the risk of cataracts! Foods rich in Vitamin C include oranges, grapefruits, strawberries, spinach, and kale.

Vitamin A

You might have been told that eating carrots can help you see in the dark. While that might not be completely true, what is true is that your body uses carrots to produce Vitamin A, and Vitamin A is an essential nutrient for your eyes. In certain parts of the world, many children go blind due to a lack of Vitamin A in their diets. It’s an important nutrient that helps your eye to convert light to vision. Other good sources of Vitamin A include leafy greens, fish, milk, and eggs.


Zinc is an important mineral that helps protect your retina by producing melanin. A zinc deficiency can hinder your ability to see in low light, and zinc is also associated with a reduced risk of macular degeneration. Foods rich in zinc include beef, eggs, nuts, and dairy.


While not technically a food, water is important to keep your eyes hydrated. Without it, your eyes would be dry all the time, which can make it difficult to see, as well as causing eye fatigue, and even a burning sensation. Keep your eyes happy by drinking water as much as possible – when you’re feeling thirsty, you’re already in the earliest stages of dehydration.

To learn more about the best ways to keep your eyes healthy, contact Dr Rutkowski’s clinic today to book a consultation.