What is Nutrition?

Nutrition is the process of providing or obtaining the food necessary for health and growth. It plays a major role in overall health of the body and heavily impacts our vision.

Poor diets with highly processed foods and large amounts of salt or sugar can increase the risks of developing a number of eye diseases and other health problems that could lead to blindness. For healthy vision through life you need to make sure diet consists of plenty of vitamins, fresh fruits and vegetables.

5 foods for healthy eyes:


A rich source of vitamin E, zinc, fibre, iron, magnesium and potassium, almonds are amazing for overall health and well-being in the whole body. Research has shown this super nut can actually slow down the progression of macular degeneration.

Citrus fruit and Berries

The ultimate sources of vitamin c, citrus and berries, especially blueberries, are considered the healthiest food for your eyes. These also contain high quantities of vitamin A, C, E, and zinc, which have been shown to reduce risk of developing cataracts and macular degeneration.


Eggs, as we all know are packed full of protein, but did you know that they are also provide us with lutein, vitamin E and omega 3. Egg yolks also contain zeaxanthin which is believed to help protect eyes against UV radiation from the sun.

These benefits help reduce the risk of developing cataracts and fight macular degeneration.

Leafy Greens

Leafy greens such as; cooked spinach and kale, broccoli, collards and turnip greens contain high amounts of lutein and zeaxanthin. These antioxidants have shown to lower risk of development of macular degeneration and cataracts, whilst also reducing glare discomfort, enhancing contrast and increasing visual range.

Fatty Fish 

Fatty fish such as; tuna, salmon, mackerel, anchovies and trout are rich in DHA, which is an acid found in the retina. Fatty acids may also help protect eyes from macular degeneration and dry eye. These essential fatty acids help drain fluid from the eye thus decreasing the risk of high pressure and glaucoma.


Recipes for Good Eye Health

We love good healthy food here at Hansen Optometrists, and that’s why we have put together a bunch of great little recipes to keep your eyes healthy all year round! Simply click the link.nutrition-for-healthy-eyes

Eye Healthy Infused Water

Chicken and Almond Wrap

Sweet Potato and Peanut Soup

Classic Pumpkin Soup

Roasted Parmesan and Balsamic Cauliflower

Minestrone Soup






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