Foods that help keep your eyes healthy

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Tel/WhatsApp: 07030000001,  08107531046,  08034971582


People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.
The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper ,
vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent .
This study was updated in 2013 to test different versions of the original formula. The variations included
omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.
Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.
In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.
Ten best foods for eye health
Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.
The AREDS reports support the following 10 nutrient-rich foods:
1. Fish
Maintaining a healthy lifestyle can help to lower the risk of eye problems.
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer .
2. Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts and legumes that are good for eye health include:
Brazil nuts
3. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds high in omega-3 include:
chia seeds
flax seeds
hemp seeds
4. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
5. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
6. Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed , though the body needs this nutrient to make vitamin A.
7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
8. Beef
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
9. Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
10. Water
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration , which may reduce the symptoms of dry eyes .
Recommended daily intake
The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:
500 milligrams (mg) of vitamin C
400 international units of vitamin E
10 mg lutein
2 mg zeaxanthin
80 mg of zinc oxide
2 mg of copper oxide
Five tips for healthy sight
Diet is not the only way to keep your eyes healthy. Learn about other strategies to boost eye health here.
Other eye health tips
Wearers of contact lenses should follow their doctors’ instructions to reduce the risk of infection.
According to the AAO, the following strategies can help to ensure healthy eyes:
wearing sunglasses outside, since excessive sun exposure can cause cataracts
stopping smoking
getting regular eye exams, particularly if there is a family history of eye disease
wearing eye protection when working with possible eye irritants or dangerous chemicals
washing hands before applying contacts
wearing contacts only for the period recommended by the doctor or manufacturer
protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds
Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.
Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.
Warning signs for eye health
Possible symptoms that a person may be experiencing vision trouble include:
frequent changes in visual clarity
seeing distorted images
seeing floaters or flashes in the field of vision
reduced peripheral vision
Citrus fruits are rich in vitamin C which may help lower the risk of age-related eye damage.
Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.
People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.
People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

Why your child needs that eye check now.

Schools have reopened across the nation. Send your wads to us for a comprehensive eye examination.
When your child cannot see very well, he/she would not be able to follow what the teachers are teaching practically and cognitively.
Children who cannot see well at far end up copying the mistakes of their classmates from their notebooks instead of copying from the teachers notes on the board. Those who cannot see well at near cannot study their books for long and essily get pissed off by eye strain headache.

At Eyeupdate Clinic, we understand and apply the value of comprehensive eye examination. And that’s why we examine your child’s eyes to ensure that vision is optimum for academic excellence and  productivity.


Let us find out the ocular status of your eyes.. To make an appointment,  reach us on any of these channels:

Tel/Whatsapp: 07030000001,  08107531046, 08034981582.

You can also email us on

Importance of regular eye check

Why are eye tests important?

Regular eye tests are important because your eyes don’t usually hurt when something is wrong. A sight test is a vital health check for your eyes that can pick up early signs of eye conditions before you’re aware of any symptoms – many of which can be treated if found early enough.
What your eye test will show
A sight test will show if you need to:
get glasses for the first time
change your current glasses
A sight test will also include a general health check that can pick up early signs of eye disease before you’re aware of any symptoms. Some health conditions can affect the eyes such as:
macular degeneration
Your sight test
Optometrists recommend that most people should get their eyes tested every two years. However, in some circumstances, they may recommend more frequent NHS sight tests; for example, if you:
are a child wearing glasses
have diabetes
are aged 40 or over and have a family history of
are aged 70 or over
The way a sight test is carried out is governed by law. A sight test will identify:
what your level of vision is
whether you need glasses to correct your sight
Your eyes and the area around them will be examined, to look for signs of injury, disease or abnormality.
During your appointment, you may see more than one practitioner, for example:
an optometrist or ophthalmic medical practitioner, who tests your sight to check the quality of your vision and your eye health
a dispensing optician, who fits your glasses
If you already wear glasses or contact lenses, remember to take them with you to your sight test. You may be asked to wear them during the test.
What happens after a sight test?
At the end of your sight test, your ophthalmic practitioner will discuss the results with you. They will tell you whether:
your sight needs correcting
you need to be referred for further investigation
They will also give you an optical statement or prescription to say that:
you don’t need glasses
your current glasses don’t need changing
you have been given a new or changed prescription
you are being referred to your GP or an eye clinic
You can take your new or changed prescription to any supplier to have your glasses made up.
If you’re entitled to an NHS optical voucher, this will also be given to you after your NHS sight test. You can also take your voucher to any supplier to buy glasses or contact lenses, providing they accept optical vouchers. For more information, see
Am I entitled to an NHS optical voucher?
Children under 16 and individuals who are registered blind or partially sighted can only have their appliances dispensed by or under the supervision of a registered medical practitioner, registered optometrist or registered dispensing optician.