Eat Your Way To Healthy Eyes

What To Eat To Improve Nutrition And Eye Health

• Vitamin C. Also called ascorbic acid, this vitamin is renowned for its overall health benefits, including vision. Vitamin C promotes healthy blood vessels, including the blood vessels within the retina. This helps lower the risk of developing age-related macular degeneration (AMD) and cataracts. The antioxidant properties of vitamin C are thought to be the cause of its effects that aid in the slowing of the progression of cataracts. Foods that contain high levels of vitamin C include citrus fruits, red berries, kiwi, bell peppers, tomatoes, broccoli, and spinach.
• Vitamin E. This vitamin is an antioxidant that may help protect your eyes against damage caused by free radicals (oxygen-containing molecules with an uneven number of electrons). Vitamin E also increases your immune system functions and has been linked to lower levels of AMD and cataracts. Foods containing high levels of vitamin E include almonds, sunflower seeds, olive oil, and avocados.
• Lutein and Zeaxanthin. Both of these nutrients are naturally occurring in the retina (the back of the eye that senses light and sends signals to the brain to interpret). These antioxidants are in the carotenoid family and they aid in the protection of your eyes from UV rays and help you see in dim light. Lutein and zeaxanthin have been associated with reduced rates of cataracts and AMD. They can be found in eggs, corn, collard greens, cooked spinach, broccoli, and kale.
• Vitamin A. This vitamin helps you maintain a clear cornea, which is the clear protective covering of the eye. Because of this function, vitamin A protects against cataracts, which is a clouding of the lens. Vitamin A also helps with the development of rhodopsin, a protein that assists with vision in low light. Vitamin A is necessary for the production of melanin, which is a pigment that protects your eyes from the sun and infection. Good sources of vitamin A are sweet potatoes, leafy green vegetables, pumpkins, and bell peppers.
• Zinc. This mineral helps in the transport of vitamin A from the liver to the retina. Zinc has been shown to lower your risk of AMD and night blindness. Foods with high zinc levels include oysters, beef, lobster, pork, yogurt, salmon, milk, fortified cereals, and eggs.
• Omega-3 Fatty Acids. Your eyes produce tears to keep them moisturized and one of the valuable components of tears is oil. This oil allows for proper lubrication when you blink by reducing tear evaporation. Omega-3 fatty acids contain polyunsaturated fat, which helps your meibomian glands produce the oils that make up healthy tears. Having enough omega-3 fatty acids reduces your risk of developing dry eye syndrome, glaucoma, and AMD. Foods high in omega-3 fatty acids are fish and other seafood, nuts, seeds, and plant oils.

Check Your Eye Health At My Optometrist In Calgary

Your vision affects your quality of life and monitoring the foods you eat and purposefully making sure you are getting a wide variety of fruits, vegetables, and natural fats will help keep your eyesight healthy. Although nutrition and eye health work together, regular visits to the optometrist for annual eye exams is another way to prolong good vision. Other factors, such as genetics, previous surgeries, or other aspects of a person's lifestyle, can affect eye health, and scheduling an eye exam with a highly skilled optometrist allows you to catch any eye health issues in the early stages. To book an eye exam at one of our three locations, either at Health First in SE Calgary, Sunridge in NE Calgary, or Three Hills, AB, either call us or fill out the online contact form.

FAQ

Q: Should I take vitamins for my eye health?
A: Eating a nutrient-rich diet that supports vascular and neurological functions will be beneficial to your body and your eyes. Taking ocular or multivitamins may complement your daily diet for the following reasons:

• Eating fresh produce and healthy foods that are not highly processed are the first choice in reaching your nutrient needs. However, at times it can be difficult to include all the healthy food groups in every meal and to have the required amounts of all required nutrients. 
• As we age, our bodies may not absorb all nutrients efficiently, and some medications can similarly reduce absorption. As a result, attaining the high levels of vitamins and minerals required to ensure our healthiest state can be difficult to achieve from diet alone.
• If your optometrist has identified risk factors or early signs of macular degeneration, you may be advised to supplement your daily diet with the appropriate ocular vitamins.

Q: What happens at an eye exam?
A: A comprehensive adult eye exam (for those between 19 and 64 years of age) at My Optometrist Calgary includes:

• A review of your past and present eye and general health issues, as well as your family history.
• A discussion of your visual needs at work or school, at home, and for leisure.
• Measurement of your current level of vision with and without your glasses or contact lenses, and determination of your prescription.
• Assessment of your ability to move and use both eyes together.
• Measurement of the pressure inside of your eyes.
• A visual field assessment to measure your peripheral vision.
• Careful examination of the health of your eyes inside and outside. Drops to dilate your pupils may be recommended and administered.
• A photograph of the back of your eyes.
• Recommendations for future care of your eyes and vision.

Q: What is AMD?
A: Age-related macular degeneration is an eye disease that can blur your central vision when the macula (the back of the retina) becomes damaged. The risk of developing AMD increases for people in their 50s. Taking care of your nutrition and eye health before you reach your later years can help lower your risk for AMD and other eye diseases.