August 16th: Eye Care

Did you know there are several foods that can actually keep your eyes healthy? For brighter eyes and clearer vision, here are some foods that can help:eye


  • Kale. Cooked kale, spinach, collards, and turnip greens are crammed full of lutein and zeaxanthin. These are two powerful antioxidants that may help protect against retinal damage and the onset of cataracts and age-related macular degeneration.
  • Oranges. Fruits packed with vitamin C, such as oranges, peaches, strawberries, tomatoes, and red bell peppers, help support blood vessels in the eye and may reduce the risk of cataracts.
  • Kidney beans. Kidney beans, along with oysters, beef, seafood, poultry and pumpkin seeds, all are a great source of zinc, a mineral that is vital to eye health. Zinc helps get vitamin A from the liver to the retina for eye-protective melanin production.
  • Salmon. Salmon contains two types of omega-3 fatty acids, both of which may be important in preventing or slowing down eye diseases. A lack of omega-3s may also contribute to dry eye syndrome.
  • Peanuts. These are a great source for vitamin E, a nutrient known for protecting eyes from free radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration. Almonds, sunflower seeds, and hazelnuts are other good sources of vitamin E.


Central Oregon Eyecare, who will be opening an office at the Shevlin Health & Wellness Center, has also provided some tips for keeping your eyes healthy this summer:


“There is an increasing body of evidence that proper nourishment of our bodies can help prevent inflammation and disease, and lead to a healthier, happier you.  The eyes are no exception.  The retina is the most metabolic tissue in your body, and requires lots of energy to allow you to see clearly.  A diet high in dark green leafy vegetables and antioxidant fruits and vegetables is one of the best things you can do for your eyes and your body.  Purchase organic and fresh when you can.


Additionally, shielding your eyes from ultraviolet light and low-wavelength visible light (blue light) may delay the onset and slow the progression of sight threatening diseases such as cataracts and macular degeneration.  Don’t skimp on sunglasses.  Treat your eyes well and enjoy the benefits of great vision!”



You can find several of the foods mentioned in this health tip at the Farmers Market each Saturday. For more information about foods that can contribute to healthy eye care, check out this article. Special thanks to Shevlin Health & Wellness Center and to Central Oregon Eyecare for presenting this handy tip!