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Foods and Nutrients and Eye Health

Updated: Apr 17, 2021

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Believe it or not, nutrition is actually an extremely important role in our eye care. Commonly, age-related eye issues are macular degeneration and cataracts. However, for nutrients such as Omega-3, Zinc, Vitamin-C & E, and beta carotene, the organization (AOA) American Optometric Association has approved these nutrients to aiding eye health.


Omega-3 aids with dry eyes and is most commonly found in fish such as

  • Tuna

  • Salmon

  • Sardines

  • Anchovies

A great way to cook them is in a soup, steamed, or stir-fried.


Vitamin E: Research shows that Vitamin E help in reducing age-related macular degeneration and they can be commonly found in

  • Nuts: Walnuts, Peanuts, Cashews, Lentils

  • Seeds: Chia Seeds, Flax Seed

These foods also contain Omega-3 as well, nuts can be eaten raw or roasted. Other popular easy recipes can be chia seed pudding (video recipe). You can add vitamin-C rich fruits and Vitamin-E nuts.


Zinc: Zinc helps to keep the retina healthy to reduce the risks of sight loss while ageing, and can be found mainly in

  • Red meat

  • Shelled seafood such as oysters, crab, & shrimp

  • Eggs


Vitamin-C: Vitamin-C lowers the risk of cataracts and slows down the worsening of age-related macular degeneration. Vitamin-C is popular in fruits and vegetables

such as

  • Citrus Fruit

  • Broccoli

  • Kiwi

  • Banana

  • Tomatoes

  • Green and Red Peppers

  • Green Vegetables (Kale, Spinach)


Beta Carotene: Helps to keep the cornea of the eye healthy and moist while reducing the stress from the light on your eyes, they can be found in

  • Carrots

  • Sweet potatoes

  • Papaya

  • Squash

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