Preventative Eye-Care: Great foods to make your eye doctor’s job easier

eye care tips

Maintaining our eyes health is crucial. For many, losing their sight is the worst scenario possible. Aside from regular visits to your local ophthalmologist, what can we do in our day to day lives to ensure that we are helping to maintain and improve the condition of our eyes?

In today’s article, we will be focusing on one important aspect which we often neglect that can play a significant part in the overall health of our eyesight… Our diet.

Maintaining a balanced diet rich in vitamins and nutrients found to have a positive impact on our eye’s health is necessary. We will go over some of these nutrients and also point out great food sources where they can be found in abundance.

Vitamin A

Getting sufficient amounts of Vitamin A is important for experiencing and maintaining good vision. In fact, ophthalmologist in Cape Town have reported that vitamin A deficiencies are a leading cause of blindness in children among the poor in South Africa.

Vitamin A aids in the effectiveness of the cornea’s (eyes surface) ability to shield the eye from viruses and bacteria, thus tremendously reducing the risk of eye infections and macular degeneration. Not having sufficient amounts of vitamin A causes vision loss, retina damage and corneal ulcers due to the cornea becoming very dry. This is why vitamin A drops are such an effective treatment for patients suffering from dry eyes.

Vitamin C and Bioflavonoids

Vitamin C has numerous benefits for one’s overall health, but when dealing specifically with eye-care, vitamin C and bioflavonoids play an important role in servicing the collagen found in the cornea of our eyes as well as strengthening the health of delicate capillaries located in the retina.

Vitamin C is believed to reduce the risk of vision loss from macular degeneration and cataract formation. Fruits and vegetables high in vitamin c are also great sources of bioflavonoids.

Vitamin E

When advising on good preventative eye care, most ophthalmologists recommend the use of a daily multivitamin rich in Vitamin E as it’s believed to help in the prevention of cataract formation as well as playing a role in preventing macular degeneration.

Omega-3 Fatty Acids

Aside from being required by the body to produce compounds which assist in regulating ones heart rate and blood pressure, fatty acids are essential for the production and functioning of the cells, organs and muscles.

Omega-3 is believed to help protect against dry eye and macular degeneration. It is also believed to greatly reduce the risk of being afflicted with glaucoma because of its effective assistance in the drainage of intraocular fluid from the eye. This essential fatty acid cannot be produced by the body so we have to get it from food.

Lutein and Zeaxanthin

Lutein and Zeaxanthin are believed to greatly reduce eye damage which directly results from exposure to light by blocking blue light from reaching lower levels of the retina, as they are prominently found in the macula of our eyes.

Studies have shown that Lutein and Zeaxanthin helps to prevent macular degeneration as well as slowing down regression in people already inflicted with it.


Foods that contain these essential eye-care nutrients




Rich in Vitamin E and Omega-3



Great source of bioflavonoids

Whole grains

whole grain

Contain Vitamin E, Zinc and Niacin

Citrus Fruits


Excellent source of Vitamin C and bioflavonoids

Colorful fruits and vegetables

fruit and veg

High in Vitamin A and Vitamin C



High in vitamin A and lutein

Leafy greens


Great source of Lutein and Zeaxanthin


snoek from the Cape

Excellent source of Omega-3 fatty acids

Top Healthy Living Tips

No matter how old you are, there is still a chance for you to lead a healthier, longer, and happier life with a few changes. It’s time you started taking the necessary steps towards better health and feeling comfortable and at peace with your life. Even the smallest changes can make a huge difference in your health and how you feel.

Starting a Healthy Lifestyle with Top Healthy Living Tips

This article lists a few useful healthy living tips you can use to adopt a healthier living style.

Eat a Balanced Diet

Excessive consumption of processed foods, especially those containing high amounts of fats and sugars is the leading cause of many health complications such as cancer. It’s no wonder the risk of cancer, heart disease, obesity, diabetes, and other chronic diseases has elevated over the past few years.

Eating a balanced diet is the first step towards healthy living. A balanced diet consisting of fresh fruits and vegetables, whole grains, legumes, and nuts has been shown to provide protection against these diseases. Most of these foods contain the necessary nutrients, vitamins, minerals, as well as antioxidants, which are crucial for overall body health.

Regular Exercise is Good for a Healthy Body

Regular exercise is a major contributor to a healthy living. It helps improve body balance, flexibility, endurance, and prevents and reverses the age-related decrease in muscles mass and strength. It also helps prevent chronic diseases such as coronary heart disease, obesity, diabetes, high blood pressure, stroke, as well as osteoporosis.

Exercise also helps you control weight, improves your confidence and self-esteem, reduces stress and anxiety, and improves mental health.

Exercising for 30 minutes each day will give you the many benefits that come with regular physical activity. Start slowly and progress gradually to achieve the best fitness level.

Manage Stress

Stress is a normal part of our lives. We get stressed at work, school, and at home. Practically, it’s something that you can’t just afford to avoid.

Now stress only becomes dangerous to your health when it becomes excessive. High-stress levels have been linked to depression and anxiety as well as weight gain. It’s, therefore, important to keep your stress levels in check to avoid the many health complications it comes with.

Meditation, yoga, and other relaxation techniques can help you reduce your stress levels. Exercise is also very crucial in reducing stress as it relaxes the body. Eating a balanced diet can also help prevent and control stress caused by deficiencies.

Avoid Tobacco

By 2010, tobacco use was estimated to cause 443,000 deaths in the U.S. It’s one of the leading causes of deaths around the world, which is quite shocking considering that’s it’s highly preventable.

Tobacco use is a risky behavior as it not only causes you to develop lung disease, it also increases your risk of developing various types of cancers such as lung, mouth, tongue, lip, kidney, esophagus, and bladder. It also further increases your risk of heart attacks with elevated cholesterol levels, obesity, and uncontrolled hypertension.

Quitting smoking may be a bit difficult to achieve but if you consider what’s at stake (your health), maybe it’s time you ditched the behavior.

Avoid Excessive Alcohol Consumption

Just like tobacco, excessive alcohol has claimed many lives across the world. It’s the major cause of Liver Cirrhosis in the U.S, which in most cases eventually leads to liver cancer. Alcohol abuse also accounts for over 40% deaths from automobile accidents.

You might want to think twice before downing a few bottles of beer because you might end up ruining the rest of your life.

Lose Weight

Being obese or overweight comes with a lot more than just the embarrassment, low self-esteem, and ill-fitting clothes. Your health is at a great risk as you risk developing chronic illnesses such as diabetes, heart disease, and diabetes.

A balanced diet and regular exercise can help you prevent excessive weight gain and to also lose some.

Have a Positive Mindset

Believing that you can achieve anything in life, even shedding those extra pounds can help you avoid unnecessary stress.

By having a positive mindset, you’re able to focus more on your goals as you strive to become successful.

Get Adequate Sleep

Sleep is an essential part of being healthy as it directly affects how you grow and live. It also helps your body and mind to relax, thereby preventing various illnesses associated with the lack of sleep.

Aim to get at least 8 hours of sleep each day.

Creating goals on the changes you want to make in your life can help you stay motivated and thereby gain positive results. These healthy living tips will help you lead a healthy life and achieve the finest things in life.