How to Eat for Optimal Eye Health and Improved Vision

Three quarters of vision loss is avoidable, according to the Canadian National Institute for the Blind. Luckily, there are lots of easy and simple things you can do to promote eye health in your day, including:

  • wear sunglasses
  • wear a broad rimmed hat
  • avoid smoking
  • exercise
  • be aware of lighting in your work space
  • eat a diet that is rich in nutrients

Read more about the importance of eye care for diabetics

Top Foods for Overall Eye Health
Researchers agree that a diet rich in omega-3 fatty acids, fresh fruit, and dark green leafy vegetables provides nutrients and antioxidants that are healthy for the eye.

Foods to Fight Age-Related Macular Degeneration
Studies show a diet high in fats and low in nutrients may increase the risk of developing age-related macular degeneration (AMD). As such, avoiding foods that are high in bad fat (fried foods, baked goods, red meat, processed and fast foods) may be helpful. Good fats are those found in plant oils (olive oil, hemp oil, coconut oil), nuts, seeds, avocados and fish.

According to the Age-Related Eye Disease Study completed by the National Eye Institute, antioxidant vitamins, such as vitamins A, C and E, as well as the minerals copper and zinc reduce the risk of AMD progression by 25 percent and moderate vision loss by 19 percent.

What to Eat for Cataracts?
The Age-Related Eye Disease Study also reported vitamins C and E reduce the risk of developing cataracts.

Who is at Risk for Eye Disease?
Since most major eye conditions are age related, the number of us with vision loss is projected to double over the next 20 years. The number of cases of vision loss doubles approximately every decade after the age of 40. At age 75, the number of cases of vision loss triples. Vision loss affects women slightly more than men, reflecting the longevity seen in females in most western countries.

Read more about omega-3 fatty acids and aging

Supplements that may Support Eye Health:

  • Alpha Lipoic Acid
  • Bilberry Extract
  • Black Currant Extract
  • Copper
  • Eyebright Extract
  • Glutamic Acid
  • Lutein
  • Lycopene 
  • Omega-3 Fatty Acids
  • Schisandra Extract
  • Selenium
  • Vitamins A, C, E
  • Zeaxanthin
  • Zinc

This article originally appeared on

Image: Michael

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By Allison Tannis| March 20, 2015
Categories:  Care

About the Author

Allison Tannis

Allison Tannis

As a Nutritional Expert, author and mom, Allison knows just how important healthy eating is…and, how challenging that can be in real-life. You can bet your next latte that Allison believes healthy eating can include eating your cake too. Her goal is to make the science of nutrition easy for everyone to swallow. Find how nutrition fits into real life at

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