Nutrition and your eyes

One of the most common questions I get during a routine eye exam is, "What foods or supplements are best for my eyes?"  While there are numerous "eye vitamins" available, and greater levels of certain nutrients may be indicated with certain eye conditions, a balanced diet is a good way to start for anyone.  The following is a list of beneficial nutrients and some foods in which they are found:

Beta-carotene: found in carrots, sweet potatos,  spinach, kale, butternut squash

Omega-3 Fatty Acids: found in cold-water fish such as salmon, mackerel and herring; freshly ground flaxseeds, walnuts, and chia seeds.

Lutein and Zeaxanthin: found in spinach, kale, turnip greens, collard greens, squash.

Bioflavonoids (Flavonoids):  found in tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.

Selenium: found in seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice

Vitamin A: found in beef or chicken liver; eggs, butter, milk.

Vitamin C: found in sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.

Vitamin D: found in salmon, sardines, mackerel, milk; orange juice fortified with vitamin D; also produced upon exposure to sunlight

Vitamin E: found in almonds, sunflower seeds, hazelnuts.

Zinc: found in oysters, beef, turkey (dark meat).

A healthy diet can go a long way toward protecting your eyes.  If you plan to start taking eye vitamins, you should discuss this with your optometrist or ophthalmologist, as too much of certain supplements may be more harmful than beneficial.





Some information sourced from:
http://www.allaboutvision.com/nutrition/nutrition_summary.htm