Nutrition for Eye Health

Image of a woman holding lemons to her eyes and smiling.

Eating right is essential for keeping your body healthy. This is as true for your eyes as it is for your heart. A diet that is rich in fresh fruits, vegetables and whole grains, and is low in saturated fat, can reduce your risk of heart disease. This will also keep your arteries healthy, so they can continue to supply your eyes with oxygen-rich blood.

In addition to eating an overall healthy diet, though, some foods in particular are excellent for your eye health.

Green, leafy vegetables. Kale, spinach, collards and other leafy greens are all high in lutein and zeaxanthin. These nutrients may reduce the risk of chronic eye diseases such as age-related macular degeneration (AMD) and cataracts. These nutrients are also found in broccoli, corn, eggs and peas.

Cold-water fish. Salmon, halibut and tuna are all rich in omega-3 fatty acids, a healthy fat that may reduce your risk of developing AMD. If you are vegetarian, walnuts and ground flax seeds will provide some types of omega-3 fatty acids, but you may need to take microalgae supplements to obtain DHA omega-3s.

Citrus fruit. Oranges, grapefruit, tangerines and lemons are all high in vitamin C. This antioxidant is essential for healthy eyes and may slow down the formation of cataracts and onset of AMD. You can also obtain vitamin C from other foods, including peaches, red peppers, strawberries and tomatoes.

Legumes. Black-eyed peas, lima beans, kidney beans and peanuts are all rich in zinc. This mineral, which is found in the eye in high concentration, may help prevent your eyes from being damaged by light. Zinc is also found in lean red meat, poultry, milk and whole grains.

Nuts. Almonds, pecans and other nuts are rich in vitamin E, a nutrient that may slow the progression of AMD and may prevent the formation of cataracts. You can also find vitamin E in avocados, spinach, sunflower seeds and whole grains.

Carrots. Rich in beta-carotene, carrots keep your night vision working properly. This nutrient is also found in other orange-colored fruits and vegetables, such as apricots, cantaloupe and sweet potatoes.

To learn more about protecting your eye health, contact us today.

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Hours of Operation

Mon - Fri Closed for Lunch 1 pm-2 pm

Mesa Office

Monday:

8:00 am-5:00 pm

Tuesday:

8:00 am-6:00 pm

Wednesday:

8:00 am-5:00 pm

Thursday:

8:00 am-6:00 pm

Friday:

8:00 am-5:00 pm

Saturday:

Closed

Sunday:

Closed

Testimonials

Reviews By Our Satisfied Patients

  • "With new insurance comes finding a new doctor for most everything. I chose Red Mountain because it was close to home and it was on my list of providers. From initially setting up the appointments for myself and my son to the actual appointments to picking up the glasses, I received the most friendly and professional service I have ever had an eye care place. I enjoyed being treated like a person, not another order. Thank you for the GREAT service and kindness you all showed me and my son."
    Cynthia Sherwood
  • "I have been going to Dr. Olsen for many years now traveling about 45 minutes to his location. Dr. Olsen takes his time in giving me my options for contact lens trying to accommodate my astigmatism and farsightedness. He is very patient and determined to achieve the best vision I can possibly have. I would highly recommend Dr. Olsen."
    Connie Perry ZImmerlich
  • "I have been going to Dr. Olsen for many years now traveling about 45 minutes to his location. Dr. Olsen takes his time in giving me my options for contact lens trying to accommodate my astigmatism and farsightedness. He is very patient and determined to achieve the best vision I can possibly have. I would highly recommend Dr. Olsen."
    Connie Perry ZImmerlich