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Punzal Vision
April 20, 2018

5 Foods for Healthy Eyes

Salad with fish

We look to nutrition as an important factor in our overall health. We each have rituals and practices around the way that we eat and the foods that we choose to eat in order to support our body as a whole and maintain energy throughout the day. Only a select few of us actually maintain a diet that is focused on targeting the health and vitality of some of our most important organs, individual.

We may eat foods for the health of our heart, or to cleanse our liver, or support our adrenals – however, it is important to remember that must also be mindful of eating foods that are supportive of one of our most important organs – our eyes.

So, what does that look like? What can we eat that will support the clarity of our vision and the overall function and health of our eyes? Well, most people have heard that eating carrots is good for your eyes – and this is true. However, there is so much more that we can do with our diet – in order to promote the health of our eyes.

Here is a list of some of the foods that we can incorporate into our diet to promote eye health:



Carrots and other orange colored fruits are key foods to introduce into our diet for the health of our eyes. These foods contain beta-carotene, which is a form of Vitamin A, and works to protect the cornea and is also essential in the function of many other parts of our eyes.

Kale Salad

Leafy Greens

Leafy greens contain antioxidants that support the health of the eyes and are shown to reduce the risk of macular degeneration and cataracts. So, make sure to include a salad or some form of dark leafy greens with at least one of your meals each day.

Eggs, toast and vegetables


Eggs yolks also contain antioxidants Lutein and Zeaxanthin, Vitamin A, and zinc which are all nutrients that are essential for the health and function of our eyes. The great thing about eggs is that they are easy to work into our diet, as they can easily be implemented in our breakfast and lunch, and work in combination with a multitude of other foods.


Nuts & Berries

Nuts such as almonds, sunflower seeds, hazelnuts, and peanuts all contain a healthy dose of Vitamin E. This vitamin will protect the tissues in our eyes from being targeted by unstable molecules. Berries, such as blueberries, are also packed with antioxidants, Vitamin C and Vitamin E, as well as minerals such as magnesium. A healthy mix of nuts and berries in the diet will assist in the protection and strengthening of our eyes.

Plate of cooked fish


Fish is one of the most beneficial foods in support of our eye health. Fish, especially Salmon, contain high levels of Omega-3 fatty acids. These Omega-3’s will contribute to the health and development of our eyes in many ways – however, they are particularly important in the function of our retinas. Implementing fish into our diet, at least a few times per week, can have a significant impact on the health and function of our eyes as well as preventing dryness within our eyes.

There are many things that we can do to promote overall health and vitality in our bodies as well as to keep our eyes functioning properly. These activities, such as regular exercise, proper self care, and a well-informed and conscious diet are all essential in caring for our eyes.

However, it is important to remember that while we must do all that we can within our diet and overall lifestyle to protect and keep our eyes healthy – there is no replacement for regular checkups and professional eye care.

Give us a call if you have any questions, are experiencing any inconsistency or overall problems with your vision or eyes and we would love to assist in both preventative and reparative eye care.

We hope to SEE you soon!

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