A Healthy D-EYE-et

Picture of Dr. Stephanie Luk

Dr. Stephanie Luk

One of my favourite topics of conversation: food! There are many nutritious foods that help to maintain and strengthen healthy eyes. Yes, so that means another good excuse to check out the delicious food our city has to offer.


Vitamin A

Carrots whole and chopped

Most people are aware that carrots are good for the eyes. A by-product of vitamin A, found in carrots, is a large part of rod cells in the eyes. These cells are best for detecting motion and seeing in the dark.

Low amounts of vitamin A in the diet is one of the most common causes of blindness in the world, and can also lead to dry eyes.

Vitamin A can also be found in kale, spinach, egg yolk, and dairy products.

At your next brunch date, be sure to order that delicious spinach eggs benedict!


Omega 3

Omega 3 is another beneficial nutrient for people of all ages.

For children, omega 3 not only helps with the development of the eyes, but it is also important for the development of the brain.

One of the most common complaints among adults, especially those that use the computer all day, is dryness of the eyes. Omega 3 plays a large role in reducing dry eye symptoms.

High levels of omega 3 can be found in fish.

So the next time you go for sushi, don’t be afraid to order that extra plate of sashimi!



citrus fruits - oranges, grapefruit and lemons

Ample amounts of antioxidants are crucial to maintain and protect the eyes. Specifically, vitamin C and E, zinc, lutein, and zeaxanthin are especially important for the eyes.

Vitamin C plays a role in decreasing the progression of cataracts, a condition that would require surgery when vision gets cloudy.

Vitamin E and zinc help to maintain the retina, the tissue that allows us to see. Lutein and zeaxanthin are especially important for the macula, the part of our retina that we use to see details.

High levels of antioxidants can be found in citrus fruits, kale, broccoli, and goji berries.

You might want to have a kale smoothie every day, now that you know it is good for your eyes!

Keeping your eyes healthy doesn’t have to be boring. Go ahead and enjoy the healthy food choices throughout our city!