A Healthy Diet Equals Healthy Vision, Here Are Some Tips To Improve Your Snacking

Posted by: Eye Health Northwest in General Eye Health on September 17, 2012

If you want to improve your vision, you had better start with your diet because healthy vision starts with healthy eating habits. Fruits, vegetables and fish make for healthy, light and delicious meals and snacks and contain nutrients and powerful antioxidants that are essential to healthy eyes. 

Studies have shown that a diet rich in antioxidant vitamins A, C, and E, as well as Zinc, Omega-3 fats, the carotenoids Lutein and Zeaxanthin can help protect your eyes against age-related macular degeneration as well as cataracts.

Certain foods actually have more of these important nutrients than others, but just eating more fruits and vegetables (5 to 9 servings per day) will get you on track to better eye health, and better health overall. The nutrients that are linked the most with eye health are found in fruits, green vegetables, nuts and seafood. Here are some of the best food sources for improving your eye health:

  • Vitamin C can be found in brightly colored fruits and vegetables such as bell peppers, citrus fruits, berries, tropical fruits, dark, leafy greens, broccoli, and Brussels sprouts.
  • Vitamin E can be found in dark, leafy greens, spinach, sunflower seeds, almonds, avocados, sweet potatoes, sardines, and vegetable plant oils.
  • Vitamin A can be found in yellow, orange, and green fruits and vegetables, including carrots, sweet potatoes, apricots, broccoli, spinach, kale, dark, leafy greens, squash and pumpkin.
  • Zinc can be found in nuts, pumpkin and sunflower seeds, oysters, lean beef, whole grains, beans, and dark chocolate.
  • Lutein and Zeaxanthin can be found in spinach and other dark, leafy greens, broccoli, Romaine lettuce, zucchini, eggs, corn, and carrots. 
  • Omega-3 fats can be found in salmon, sardines, mackerel, herring, trout, flaxseeds, and walnuts. 

We Are Here For You
The safety of our patients, team members and our community is the highest priority at EyeHealth Northwest. Learn more about measures we are taking to keep you safe and what to expect during your visit.
learn more
Schedule an Appointment
Patient Portal
Pay Bill
contact us
Review Us

Our Locations

Aloha (OES)
18345 SW Alexander St,
Suite A
Aloha, OR 97003
(503) 642-2505 see more
Gresham
24601 SE Stark St.
Suite 245
Troutdale, OR 97060
(503) 255-2291 see more
Hillsboro
6111 NE Cornell Rd
Hillsboro, OR 97124
(503) 846-9400 see more
Lake Oswego (OES)
9 Monroe Parkway, Suite 160
Lake Oswego, OR 97035
(503) 636-2551 see more
Milwaukie
11086 SE Oak St
Milwaukie, OR 97222
(503) 656-4221 see more
Mt. Tabor
5935 SE Division St.
Portland, OR 97206
503 777-5546 see more
Newberg (OES)
2318 Portland Rd, Suite 300
Newberg, OR 97132
(503) 538-1341 see more
North Portland
3246 N. Lombard
Portland, OR 97217
(503) 285-1671 see more
Northwest Portland
1955 NW Northrup St
Portland, OR 97209
(503) 227-2020 see more
Oregon City
1306 Division St
Oregon City, OR 97045
(503) 656-4221 see more
Peterkort
9555 SW Barnes Rd.
#201 (2nd floor)
Portland, OR 97225
(503) 227-2020 see more
Providence
5050 NE Hoyt St., #245
Portland, OR 97213
(503) 255-2291 see more
Providence Portland (OES)
5050 NE Hoyt St., Suite 445
Portland, OR 97213
(503) 231-0166 see more
Providence St. Vincent (OES)
9135 SW Barnes Rd., Suite 961
Portland, OR 97225
(503) 292-0848 see more
Southeast Portland
10819 SE Stark St,
Portland, OR 97216
(503) 255-2291 see more
Sunnyside
12050 SE Stevens Rd, Suite 100
Happy Valley, OR 97086
(503) 783-3300 see more
Tigard
15298 SW Royalty Parkway
Tigard OR 97224
(503) 227-2020 see more
Wilsonville
29250 SW Town Center Loop W
Wilsonville, OR 97070
(503) 582-0000 see more
Westside Surgery Center
13240 SW Pacific Hwy
Portland, OR 97223
(503) 639-6571 see more
EyeHealth Eastside Surgery and Laser Center
12050 SE Stevens Rd.
Happy Valley, OR 97086
(971) 206-6100 see more

Our Locations

Aloha (OES)
18345 SW Alexander St,
Suite A
Aloha, OR 97003
(503) 642-2505 see more
Gresham
24601 SE Stark St.
Suite 245
Troutdale, OR 97060
(503) 255-2291 see more
Hillsboro
6111 NE Cornell Rd
Hillsboro, OR 97124
(503) 846-9400 see more
Lake Oswego (OES)
9 Monroe Parkway, Suite 160
Lake Oswego, OR 97035
(503) 636-2551 see more
Milwaukie
11086 SE Oak St
Milwaukie, OR 97222
(503) 656-4221 see more
Mt. Tabor
5935 SE Division St.
Portland, OR 97206
503 777-5546 see more
Newberg (OES)
2318 Portland Rd, Suite 300
Newberg, OR 97132
(503) 538-1341 see more
North Portland
3246 N. Lombard
Portland, OR 97217
(503) 285-1671 see more
Northwest Portland
1955 NW Northrup St
Portland, OR 97209
(503) 227-2020 see more
Oregon City
1306 Division St
Oregon City, OR 97045
(503) 656-4221 see more
Peterkort
9555 SW Barnes Rd.
#201 (2nd floor)
Portland, OR 97225
(503) 227-2020 see more
Providence
5050 NE Hoyt St., #245
Portland, OR 97213
(503) 255-2291 see more
Providence Portland (OES)
5050 NE Hoyt St., Suite 445
Portland, OR 97213
(503) 231-0166 see more
Providence St. Vincent (OES)
9135 SW Barnes Rd., Suite 961
Portland, OR 97225
(503) 292-0848 see more
Southeast Portland
10819 SE Stark St,
Portland, OR 97216
(503) 255-2291 see more
Sunnyside
12050 SE Stevens Rd, Suite 100
Happy Valley, OR 97086
(503) 783-3300 see more
Tigard
15298 SW Royalty Parkway
Tigard OR 97224
(503) 227-2020 see more
Wilsonville
29250 SW Town Center Loop W
Wilsonville, OR 97070
(503) 582-0000 see more
Surgery Centers

Westside Surgery Center

13240 SW Pacific Hwy
Portland, OR 97223
(503) 639-6571 see more

EyeHealth Eastside Surgery and Laser Center

12050 SE Stevens Rd.
Happy Valley, OR 97086
(971) 206-6100 see more