Eye Foods

eyefoods

image copyright allaboutvision.com

Healthy nutrition is important not only for your overall health, but for your ocular health as well. Studies have shown that eating fruits and vegetables on a regular basis can lower the risk of certain diseases like macular degeneration and dry eye. Here are a few key nutrients you should be getting regularly in your diet to improve your eye health:

Lutein & Zeaxanthin : goal 10mg / day. Found in kale, spinach, swiss chard, egg yolks and broccoli.

Omega 3: goal 850 mg / day (for dry eye 2000 mg / day). Found in cold water fish (salmon, mackerel, trout, sardines) – avoid flax seed oil.

Vit C: goal 350 mg / day. Found in kiwis and orange peppers.

Vit E : goal 15mg. Found in mangoes.

Vit A & Beta-carotene. Found in sweet potatoes and carrots.

 

For the average person, this can be an easy weekly routine to follow to begin with:

-Leafy greens: handful a day

-Orange peppers: 2 per week (raw and cooked)

-Cold water fish: 4 per week, small is safe, omega-3 supplement if fish is below 3-4x/week

-Eggs: 4 per week, yolk is good (1 egg per day will not increase cholesterol)

-Exercise


We've also created a few smoothie recipes to help you consume your daily amount of nutrients:

Refreshing Fruit and Spinach

Sweet Blueberry Peach