Nutrition and the Eyes
At Envision Optical, we believe there is a three-way relationship between diet, nutrition and eye health. And our approach to eye care may include educating you and your loved ones about best practices and how to lower your risks for certain eye conditions.
Our team genuinely cares about patients. We are all passionate about healthy eyes and healthy bodies!
Our Dietary Recommendations
Dr Andrew Bowden, your eye doctor in Burleigh Waters and Tweed Heads, recommends the following foods:
- Green leafy vegetables: spinach, broccoli, rocket, cabbage
- Orange/yellow vegetables and fruit: carrots, pumpkin, oranges, squash
- Blue/purple vegetables and fruit: beetroot, blueberries
- Red/pink vegetables and fruit: red grapes, cherries, raspberries, capsicum
- Fish: tuna, salmon and mackerel 3-4 times a week
The recommended quantities by many dieticians in Australia include two fruit and five vegetable servings per day— (1 serving =1/2 cup)
Our Picks for Essential Vitamins & Minerals
As research continues on the benefits of vision supplements in reducing the risk of eye problems (and perhaps in optimising visual acuity in healthy eyes), it seems wise to supplement your diet with a daily 'vision multivitamin' that contains many, if not all, of the following ingredients.
- Beta-carotene: may protect against night blindness and dry eyes. Food sources for beta-carotene include carrots, sweet potatoes, spinach, kale, butternut squash. Recommended Daily Allowance (RDA) 5,000 to 25,000 IU).
- Bioflavonoids (flavonoids): may protect against cataracts and macular degeneration. Food sources for bioflavonoids include tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products. RDA: None.
- Lutein and zeaxanthin: may help prevent cataracts and macular degeneration. Food sources for lutein and zeaxanthin include spinach, kale, turnip greens, collard greens, squash. RDA: 6-10mg
- Omega-3 fatty acids: May help prevent macular degeneration and dry eyes. Food sources for omega-3 include cold-water fish such as salmon, mackerel, tuna, flaxseed, fish oil, and walnuts. RDA: None.
- Selenium: When combined with carotenoids and vitamins C and E, it may reduce the risk of advanced macular degeneration. Food sources for selenium include seafood (prawns, crab, salmon, halibut), Brazil nuts, enriched noodles and brown rice. RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breastfeeding).
- Vitamin A: may protect against night blindness and dry eyes. Food sources for vitamin A include beef or chicken liver, cod liver oil, eggs, butter, milk. RDA: 3,000 IU for men; 2,333 IU for women (2,567 IU during pregnancy and 4,333 IU when breast-feeding).
- Vitamin C: may reduce the risk of cataracts and macular degeneration. Food sources of vitamin C include sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe. RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding).
- Vitamin D: may reduce the risk of macular degeneration. Food sources for vitamin D include salmon, sardines, mackerel, milk, orange juice fortified with vitamin D. RDA: None. The best source of vitamin D is exposure to sunlight.
- Zinc: may help reduce the risk of night blindness and slow the progression of certain eye conditions. Food sources for zinc include oysters, beef, crab, turkey (dark meat). RDA: 11 mg for men; 8 mg for women (11 mg during pregnancy and 12 mg when breastfeeding).
Andrew and his associates stay abreast of the latest nutrition studies to provide you and your loved ones with the modern eye care and sound advice you deserve.
We Invite You to Arrange an Eye Exam in Burleigh Waters or Tweed Heads
We are always eager to answer your questions, treat your eye conditions, and share the latest eye health information with you and your family.