“As windows into your whole-body health, your eyes deserve more than automated exams from dubious corners of the internet—exams” - AOA

Vitamins, minerals, and antioxidants can contribute to overall eye health. Nutrients such as lutein, zeaxanthin, zinc, omega-3s, vitamin C and vitamin E can reduce risk of certain severe eye conditions including cataracts and age-related macular degeneration.

Diet and Nutrition Flyer for Office Use

  • Vitamin C
    • There is early evidence that vitamin C, when taken in combination with other nutrients, can slow the progression of age-related macular degeneration.
    • Incorporate grapefruit, oranges, strawberries, papaya, green peppers, and tomatoes into your diet for more Vitamin C!
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  • Vitamin E: 
    • Vitamin E can protect cells from unstable molecules called free radicals, which can break down healthy tissue in the eye.
    • Vitamin E sources include vegetable oils, wheat germ, nuts, and sweet potatoes. 
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  • Essential fatty acids, including Omega-3s: 
    • Omega-3 fatty acids are important for proper visual development and retinal function. Studies in pre-term and full-term infants suggest that getting enough omega-3 fatty acids in the diet is essential for optimal visual development. 
    • Fatty acids can help reduce inflammation, increase tear production and increase the eye’s oily layer of the tear film. 
    • Good dietary sources of omega-3s include salmon, tuna, and other cold-water fish. 
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  • Lutein & zeaxanthin: 
    • Lutein and zeaxanthin have been shown to reduce progression from mild to moderate macular degeneration. Early studies also show that patients who ate the most lutein and zeaxanthin had a lower risk for developing new cataracts. 
    • Dark, leafy green vegetables are the main source of lutein and zeaxanthin, as well as broccoli, peas, corn, and tangerines.  
  • Zinc: 
    • Zinc is the carrier of vitamin A from the liver to the retina so that melanin can be produced. Zinc deficiency can contribute to poor night vision and cloudy cataracts. 
    • Dietary sources can include red meat, oysters, seeds, and nuts. 


  • You probably know that UV radiation is harmful to your eyes, but did you know that UV damage to the eyes can occur year round and both indoors and outdoors?
    • Here are some daily precautions you can take to protect your eyes from UV exposure 
  • Photokeratitis, also known as a “sunburn of the eye” can result from excessive amounts of UV exposure in just one day! 
    • Symptoms can include pain, red eyes, excessive tearing and extreme light sensitivity 
    • Although photokeratitis can be painful and bothersome, the symptoms usually resolve on their own 
  • Checklist for Sunglasses
    • 100% blockage of UV-A and UV-B rays
    • Screen 75 to 90% of visible light 
  • Don't forget protection for children and teenagers. They typically spend more time in the sun than adults. 
  • Did you know that certain contact lenses can provide additional UV protection, which is why it is so important to visit your optometrist when renewing your prescription—to ensure your contacts are the right fit for your lifestyle and level of sun exposure, which is something that  “online vision tests” cannot provide. 
  • Daily exposure of your eyes to the sun over time increases risk of developing complications such as cataracts, pterygium(?), or macular degeneration
    • Important to wear quality UV protection including sunglasses and a wide-brimmed hat
  • Indoor sources of UV light include activities such as welding, tanning, and laser use

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