Is Reading Your Sport? Let’s Talk About Eye Foods

We are what we eat! In fact, almost everything we eat is absorbed by our organs and can benefit our overall health, so choosing the right foods that are healthy and support all of our systems is important. And just like aiming to increase our steps each day, there is no time like right now to begin eating a well-balanced diet that provides our bodies with the nutrients it needs, and that includes feeding our eyes.

Here are six excellent foods that will give your eyes a nutritional boost.


Wild salmon contains a high amount of Omega-3 fatty acids, which are super nutrients for your eyes. The retina, which has the important job of collecting and sending visual information to the brain, has the highest concentration of DHA, an essential fatty acid found in Omega-3. Eating salmon or other cold-water fish twice a week can support a healthy retina, as well as provide protection against macular degeneration and high eye pressures associated with glaucoma. Omega-3 also promotes vascular health in the eye, reducing the risk of diabetic retinopathy and helping reduce dry eye symptoms.

Whether you poach, steam, bake or broil your salmon, be sure to make an extra serving to have for lunch on whole-grain toast. Not a salmon fan? Try mackerel, herring or freshwater trout.


Another versatile food: the egg! Egg yolks are packed with vitamin A, zeaxanthin, lutein, and zinc, all of which are nutrients for the health of your eyes. Lutein and zeaxanthin, which are found in high amounts in the yolk of eggs, are effective antioxidants, protecting your macula and delaying the formation of cataracts.

Vitamin A plays an essential role in the retina and night vision. It also supports good hydration of the eye, preventing problems associated with dryness of the cornea. The cornea is responsible for focusing most of the light that enters the eye. Keeping the cornea hydrated is essential to its health and your clear vision

Apart from the usual scrambled or sunny-side-up breakfast food, there isn’t a shortage of recipes for eggs! So, why not have them for dinner?


This antioxidant-filled berry may be small, but it packs a healthy punch! Vitamin A, C and E, plus zinc and blueberries, can make a difference to your eye health.

Blueberries’ vitamin combo can help reduce the development of cataracts and macular degeneration, plus help to lower your risk of developing high blood pressure. When you have high blood pressure, it is essential to consult your Optometrist annually because poorly controlled can cause eye damage.

Go ahead and add blueberries to your smoothie, cereal, yogurt, muffins or salads. Delicious, beautiful blueberries!

We suggest these simple recipes:

Delicious Smoothie Bowl
Detox Water


We can’t talk about food for the eyes without giving a shout-out to fabulous leafy greens. Kale, spinach, arugula and watercress, all green, all good for your eyes! Loaded with vitamins C and E, both powerful antioxidants as well as carotenoids, lutein and zeaxanthin, leafy greens can lower your risk of long-term eye disease. It helps protect your macula, located at the back of the eye and is part of the retina. Studies suggest leafy greens may slow or prevent the development of cataracts.

We recommend trying this great recipe: Arugula Salad with Goat Cheese and Fresh Berries

At IRIS, our Optometrists take your eye health and nutrition to heart. Dr. Laurie Capogna, OD wrote a book about Eye Foods. Get it here!

Speak to your Optometrist about food for your eyes! Book your appointment today.

Did you know CARP members receive exclusive offers at IRIS?

  • $150 IRIS Certificate: Redeemable towards the purchase of eyeglasses or sunglasses including a frame (such as custom tailored Topology frames) and a pair of fully coated prescription lenses (lens value minimum value of $250)
  • $50 IRIS CertificateRedeemable towards the purchase of a pair of fully coated progressive lenses for your current frames (minimum value of $250)
  • $25 IRIS Certificate: Redeemable towards the purchase of a pair of fully coated single vision lenses for your current frames (minimum value of $250)
  • $50 IRIS Certificate: Redeemable towards the purchase of non-prescription sunglasses valued at $100 or more.
  • $50 IRIS Certificate: Redeemable towards the purchase of annual supply of contact lenses.
  • $250 IRIS Certificate: Redeemable for laser eye surgery both eyes or $250 per eye for specific intraocular lens replacement. (Available at our Ophthalmology Clinic in Laval, Quebec only)

Register with CARP and receive your IRIS Benefits. Visit