Nutrition for Eye Health

Image of a woman holding lemons to her eyes and smiling.

Eating right is essential for keeping your body healthy. This is as true for your eyes as it is for your heart. A diet that is rich in fresh fruits, vegetables and whole grains, and is low in saturated fat, can reduce your risk of heart disease. This will also keep your arteries healthy, so they can continue to supply your eyes with oxygen-rich blood.

In addition to eating an overall healthy diet, though, some foods in particular are excellent for your eye health.

Green, leafy vegetables. Kale, spinach, collards and other leafy greens are all high in lutein and zeaxanthin. These nutrients may reduce the risk of chronic eye diseases such as age-related macular degeneration (AMD) and cataracts. These nutrients are also found in broccoli, corn, eggs and peas.

Cold-water fish. Salmon, halibut and tuna are all rich in omega-3 fatty acids, a healthy fat that may reduce your risk of developing AMD. If you are vegetarian, walnuts and ground flax seeds will provide some types of omega-3 fatty acids, but you may need to take microalgae supplements to obtain DHA omega-3s.

Citrus fruit. Oranges, grapefruit, tangerines and lemons are all high in vitamin C. This antioxidant is essential for healthy eyes and may slow down the formation of cataracts and onset of AMD. You can also obtain vitamin C from other foods, including peaches, red peppers, strawberries and tomatoes.

Legumes. Black-eyed peas, lima beans, kidney beans and peanuts are all rich in zinc. This mineral, which is found in the eye in high concentration, may help prevent your eyes from being damaged by light. Zinc is also found in lean red meat, poultry, milk and whole grains.

Nuts. Almonds, pecans and other nuts are rich in vitamin E, a nutrient that may slow the progression of AMD and may prevent the formation of cataracts. You can also find vitamin E in avocados, spinach, sunflower seeds and whole grains.

Carrots. Rich in beta-carotene, carrots keep your night vision working properly. This nutrient is also found in other orange-colored fruits and vegetables, such as apricots, cantaloupe and sweet potatoes.

To learn more about protecting your eye health, contact us today.

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Testimonials

  • We love supporting our local businesses. Dave Nelson is such an asset to our community. He took the extra time needed to be completely thorough with some issues I was having. I love that he looked at my complete health before coming to a conclusion for my needs. We love the customer service from beginning to end. I put complete trust in Lee Ann to pick out some frame choices for me, listening to my wants and needs. She delivered and I am so excited to get them next week. Thank you so much!

    ...
    Show More - C.D.
  • I was extremely pleased with the complete and thorough eye examination I received. Dr. Nelson took a great deal of time explaining his findings so that I understood them. He then laid out a plan for us to follow for the future of my eye health.

    - D.D.
  • I'm impressed with all of the technology. Great service. Thank you!

    - J.O
  • This was the best experience I have had with an eye doctor. I felt like Dr. Nelson actually listened to how my eye sight was affecting my daily routine and properly diagnose my vision correction needs.

    - A.K.
  • I've been a patient of Dr. Nelson for many years and he is absolutely amazing. I am grateful that he uses state-of-the-art tools to measure changes in my eye health. His advice is spot on for caring for my eyes and his prices make it affordable to do so. I highly recommend you schedule your next appointment here

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    Show More - J.B.
  • Exam and discussion of the results were excellent. Dr. Nelson is kind, considerate, and open to any discussion about your eyes. The pictures from the exam were amazing and Dr. Nelson explained everything that was going on with the exam and pictures. Frame and lens selection are outstanding as is the work of the staff in helping to pick out what I wanted. And those sunglasses...oh my...I love them! Great work Dr. Nelson and staff!

    ...
    Show More - T.C.
  • This was the most thorough exam I've ever had and I've had many. Dr. Nelson understood my challenges and I felt confident in his care. Great experience. Thank you

    - L.F.
  • Efficient and courteous service with a sense of belonging to a family. I have had to wear prescription lenses for most of my life. Never, has anyone ever taken the time to explain what happens to our eyes as we age, why and HOW we see floaters (and with the latest technology used in Dr. Nelson's office - to show you these things and so much more.) and other retinal issues if they exist. The latest technology used in Dr. Nelson's office is non-invasive and amazing to literally see the inside of y

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    Show More - P.L.
  • I've seen Dr. Nelson for many years for my eye care before he opened the new practice in Cottage Grove. I appreciate how very thorough he is and how he takes the time to explain any changes in my vision etc. He and his staff are always very kind and friendly and they go the extra mile to help! I liked that Cottage Grove Eye Care was really easy to find...and I like the space and the fact that they have a large selection of cool frames. Would highly recommend it. Nice to have someone you can trus

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    Show More - H.S.
  • I went to Cottage Grove Eye Care for the first time last year and purchased both glasses and contacts. This is the first year that I have consistently worn both the glasses and contacts and didn't experience any issues with either. I always feel much educated about my eye health when I leave in a way that I never was at other eye clinics

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    Show More - E.W.
  • Friendly, professional, very thorough.

    - T.S.

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Tuesday

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Wednesday

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Thursday

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7:00 pm

Friday

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1:00 pm

Saturday

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Sunday

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Monday
10:00 am 7:00 pm
Tuesday
9:00 am 5:00 pm
Wednesday
8:00 am 3:00 pm
Thursday
10:00 am 7:00 pm
Friday
9:00 am 1:00 pm
Saturday
By Appointment Only
Sunday
Closed