Eye Health Tips (What to Eat and More)

In honor of Eye Health Awareness Month, we’re happy to provide you with quick tips to keep your eyes as healthy as possible. Check them out now.

February 27, 2018 | HF Healthy Living Team

Do you have trouble with your vision? You’re not alone. Forty-two million Americans over the age of 40 experience eye strain or some degree of vision loss.

There’s good news, though-eye health can be greatly improved with a few simple changes to your lifestyle. Read on to find out how you can improve your eyesight and keep your eyes healthy.

Eat Eye Healthy Foods

Healthy foods don’t just benefit your heart and your waistline. They’ve been proven to drastically decrease your chances of getting age-related macular degeneration and even cataracts. Certain foods contain a high amount of specific nutrients like vitamin C, lutein, and zinc, which are all necessary for good eye health.

Eat foods high in these nutrients, like:

  • Dark leafy vegetables (kale, spinach, collards, and turnip greens)
  • Cold-water fish (salmon and sardines)
  • Citrus fruits (oranges, grapefruit, and lemons)
  • Legumes (black-eyed peas, kidney beans, and lima beans)
  • Foods high in zinc (oysters and lean protein [a small amount will do the trick])
  • Colored vegetables high in beta carotene (carrots and sweet potatoes)
  • Broccoli
  • Eggs

Try to eat the rainbow when it comes to healthy nutritious foods. That way, you’ll also get beneficial phytonutrients, which are found in plant foods and can help prevent disease.

Avoid Too much Caffeine
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Use the 20-20-20 Rule to Rest

Most people spend all day looking at a screen and sometimes even forget to blink to rest. Try to follow the 20-20-20 rule to rest your eyes-look away from the screen every 20 minutes for 20 seconds at a point 20 feet away.

This will help your eyes reset, prevent eye strain and dryness, improve concentration, and more. Even just blinking more will help stop dryness.

Quit Smoking

Smoking, already bad for your lungs and body, has been proven to harm eye health as well. You have a greater chance of developing cataracts and macular degeneration if you smoke; both can lead to blindness.

It can also affect your ability to see at night. Get some tips and tricks to quit smoking now.

Maintain a Healthy Weight

Although the two might not seem connected, your weight can greatly affect your eyesight. If you’re at an unhealthy weight, your chances for diabetes and chronic conditions increase.

Diabetes and many other chronic conditions can lead to vision loss from diseases such as glaucoma, which damages the optic nerve in the eye.

Avoid Too much Caffeine
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Get a Checkup

Eye exams are not only important for your children. Be sure to get your eyes checked regularly to maintain good eye health. You should always make sure your prescriptions for contact lenses and glasses are up-to-date as well.

Neglecting to change contact lenses in the appropriate time or clean them properly can cause eye damage. Get some tips on how to care for your contact lenses here.

Vision problems should be addressed right away, especially in children. Find out if your child is acting out because of poor eye health now.


© 2018 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

“Computers, Digital Devices, and Eye Strain,” American Academy of Ophthalmology. March 1, 2016.

“Low Vision Awareness Month,” National Eye Institute. Accessed January 22, 2018.

“Look to Fruits and Vegetables for Good Eye Health,” New York State Department of Health. July 2016.

“Health Effects,” U.S. Department of Health and Human Services. Accessed January 22, 2018.

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