Healthy Vision

At a recent eye exam I was told I have ‘unusually good’ vision - which likely means my eyesight is at least 20/20, and I’m in my late 40s! Consequently, my optometrist’s recommendation was to “keep doing what you’re doing - nutrition and lifestyle.”  So, here are some nutrients, foods and habits that have been shown in studies to favourably support healthy eyesight.*

Nutrients help vision in several ways:

• Reduce oxidative stress to the tissue (free radical damage)

• Help prevent macular degeneration

• Reduce risk of cataracts

• Strengthen the tissues in the eyes

• Prevent and treat chronic diseases that can damage eye function, such as diabetes

Foods and their key nutrients for vision health: 

Green leafy vegetables, eggs (yolk): lutein, zeaxanthin, folate

Citrus, vegetables: vitamin C

Eggs, cold water fish, raw nuts, olive & flax oils: healthy fatty acids

Green leafy vegetables, beef, legumes, pumpkin seeds: zinc

Sweet potatoes, raw nuts: vitamin E

Butternut squash, carrots, sweet potato, spinach, red & orange peppers:  beta carotene 

• The more intense the colour, the more beta-carotene is present!

Purple cabbage & carrots, beets, wild blueberries:  anthocyanin

Not only are these foods good for eye health, but also for many underlying causes of vision changes, such as diabetes, hypertension, and obesity. 

Lifestyle habits: 

Shade eyes from direct sunlight with a brimmed hat.

Protect eyes from reflected light with sunglasses, such as from water, snow, and other vehicles while driving. 

Give your eyes a rest; if you work at a computer, look away from the monitor every 20 minutes and focus on something at a different distance - out the window or across the room.

Receive regular eye exams, and seek immediate consultation for any vision changes. 

So, here are a few habits that are likely contributing to my healthy vision: 

• Consuming a lot of intensely coloured produce, such as dark green spinach, kale, carrots, beets.  These are also grown locally.

• Boosting the orange colour of my favourite squash soup recipe by adding turmeric root, carrots, and sweet potato.

• Wearing a brimmed hat to protect my eyes from sunlight while outdoors for extended periods, such as yard work and long walks. 

• Although I work all day on a computer I am constantly switching between looking at the monitor and focusing on my patient's face during a consultation. My eyes are repeatedly adjusting to different distances. 

• Staying well hydrated, of course. 

• I have also been wearing blue light blocking glasses the past couple years, since using the computer full-time for EMR (electronic medical records). There is no current research to show its support for vision - I am doing it to limit eye strain.

Please note there are many underlying causes of vision changes - be sure to discuss these with your qualified health care provider. 

Where to start?

To maintain good eye health, focus on a diet rich in colourful vegetables & fruits.

To improve or stabilize eye health, consume a colourful diet with the addition of appropriate supplements from a good quality source.

Our ability to view the world is a beautiful thing - let’s take care of this amazing sense!

*These are general suggestions and should not be interpreted as medical advice. Discuss this with your qualified healthcare practitioner, especially if you are pregnant, taking medications or dealing with a chronic disease.