How to Protect Your Vision: A Guide to Ocular Nutrition

Dry Eye Relief

Nutrition and daily care can help reduce inflammation and improve long-term results:

• Ground Flaxseed: Add 2 tablespoons of ground flaxseed to oatmeal, yogurt, or smoothies daily.
• Warm Compresses: Apply for 1–2 minutes every day (in the shower works great). Gently massage your eyelids to stimulate oil glands.
• Increase Water Intake: Staying well-hydrated can help maintain tear production and reduce dry eye symptoms.

Certain foods may improve blood flow and reduce pressure on the optic nerve:

• Dark Leafy Greens: Aim for 1 serving a day (like kale or spinach).
• Beets: Boost circulation with beet-rich meals or juices.
• Black Currants: These are rich in antioxidants and support healthy eye pressure.

Prevent or slow progression with these nutrition tips:

• Leafy Greens: At least 3 servings a week to protect against oxidative stress.
• Saffron: A small pinch daily has been shown to improve vision in people with Age-Related Macular Degeneration (ARMD).
• Goji Berries: Rich in antioxidants for macular health.
• Dark Chocolate: Choose 72% cocoa or higher for antioxidant benefits.
• Berries: Blueberries, strawberries, and blackberries are excellent choices.
• Lutein Supplements: Supplements are okay, but eating greens is more effective.
• Dietary Tips: Lower cholesterol intake through diet—statins have not been shown to improve eye health.
• Blue Light Protection: Use lenses with blue light filters to reduce strain and protect the retina.

Antioxidants from food and good habits can slow the development of cataracts:

• Spinach, Carrots, Oranges: Add these to your diet regularly.
• Supplements: Antioxidant supplements have not been proven effective, so focus on whole foods instead.
• Wear Polarized Sunglasses: Protect your eyes from UV rays to slow cataract formation and reduce the risk of macular degeneration.

Following a nutrient-dense diet can help prevent diabetes and reduce the risk of diabetic retinopathy:

• Whole Plant-Based Foods: Focus on fiber-rich foods like beans, lentils, whole grains, vegetables, and fruits to maintain stable blood sugar levels.
• Nuts and Seeds: Almonds, walnuts, and chia seeds can help with glucose regulation.
• Avoid Processed Foods: Limit refined sugars, white flour, and artificial sweeteners to prevent blood sugar spikes.
• Leafy Greens and Cruciferous Vegetables: Broccoli, Brussels sprouts, and kale help reduce inflammation and improve insulin sensitivity.
• Cinnamon and Turmeric: These spices have been shown to support blood sugar control and reduce oxidative stress in the eyes.
• Regular Exercise: Physical activity helps regulate blood sugar and reduces the risk of diabetes-related complications.

By incorporating these simple nutritional tips and habits into your daily routine, you can keep your vision clear and your eyes healthy for years to come!