New Years Resolution: Go on an Eye Diet

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Blog by Envision Eye Care

New year… New resolutions! For many this means a new diet, with the hopes that they can shed those extra 5lbs they put on last year. But this year, there’s a new diet that should take precedence in your life: an eye diet! No, that doesn’t mean your eyes need to lose weight. We’re talking about feeding your body foods that are good for your eye health!

There are so many different foods you can eat that can help maintain and improve eye health. These are just a few that you should be incorporating into your New Years eye diet.

Foods that are good for your eyes


Carrots are one of the most common foods to be associated with eye health. You’ve probably heard your mother caution you to eat your carrots to maintain good eyesight more than once! Truth is, carrots are great for maintaining eyesight thanks to the abundance of Vitamins A, C & E, all which can help prevent age-related macular degeneration (AMD).

Dark, Leafy Greens

Packed with beta carotene, vitamin C and the carotenoids lutein and zeaxanthin, leafy greens like spinach and kale help to protect your eyes from the suns UV rays. If the thought of munching on these alone isn’t appealing, try adding them to smoothies, mixing into a salad with other, more tasty veggies, or creating a low-calorie dip for your carrots!


While it may not be your favourite vegetable, broccoli is rich in Vitamin C which means it’s a favourite of your eyes’! It also contains beta-carotene, lutein and zeaxanthin all of which have been shown to maintain good eye health.

Citrus fruits

High levels of vitamin C, such as what can be found in citrus fruits, have been shown to reduce chances of AMD and vision loss. Fruits like lemons, oranges and grapefruits are all high in vitamin C, so count these in on your New Year’s eye diet!

Have questions about your diet and eye health? Diabetic and looking for answers? The eye doctors at Envision Eye Care Oakville can help!


This popular breakfast ingredient might be more known for its protein content, but that doesn’t mean it’s any less beneficial for your eyes. Eggs contain Omega 3 fatty acids, Vitamin E and lutein, which are all things that help improve and maintain eye health.


Blueberries are a superfood for your eyes. They are packed with Vitamin C, Vitamin A, zinc, carotenoids like lutein and zeaxanthin and phytonutrients like anthocyanins. All of these vitamins and minerals work to nourish your eyes and maintain their health.

Turkey & Beef

Both of these meats contain zinc, an essential mineral that has been linked to improved eye health in the long term. It is also found in high concentrations in the eye, indicating that eating foods high in zinc can help maintain appropriate levels.


The omega 3 fatty acids found in fish, especially in salmon, tuna and trout, can help to protect against dry eyes and AMD. It’s also possible that it can prevent against cataracts. Fish oil has also been shown to reverse dry eye so if you or your kids are noticing dry eyes- including during & after computer use– add salmon to your diet.

Your diet does impact your eye health, but there’s more…

Taking care of your eyes is an important part of day to day life. Staying ahead of any possible eye concerns by visiting your eye doctor for regular check ups can ensure you are prepared to deal with any possible problems as they arise. Your eyes are your window to the world, so you want to maintain good vision as long as possible!

If you have kids, feeding them foods that can help promote eye health is a great compliment to their yearly eye exam, and the best way to keep their eyesight at the top of its game.