Canada turns 148 years old this Wednesday! Most of us will be enjoying the day by spending time with  friends and family, barbecuing a delicious meal and catching the fireworks that the City of Edmonton does a fantastic job of organizing each year.

Since we know there will be a lot of eating of delicious food happening on Canada Day, we thought we would make a list of foods that can help maintain your eye health. Be sure to incorporate these foods into your Canada Day menu and into your daily diet to keep your eyes bright and strong!

 

BERRIES & CITRUS

Menu Idea: Make a fruit salad stacked with oranges and berries!

The vitamin C in these fruits is correlated to reducing the risk of developing macular degeneration and cataracts. Vitamin C is also an important antioxidant that is present in key body functions such as protein metabolism.

 

FISH

Menu Idea: Grill salmon on the barbeque

Omega-3 fatty acids, are known to help reduce the risk of macular degeneration , cataracts and can reduce eye dryness. Numerous studies have also reported “omega-3 fatty acids in the diet of pregnant women also appear to be important in normal infant vision development.” If you cannot eat fish, look into finding the right fish oil supplement for you or taking vegetarian options such as flaxseed oil.

 

CARROTS:

Menu Idea: Who doesn’t like carrots and dip?

The vitamin A found in carrots or more specifically, the beta-carotene, a type of Vitamin A, can help the retina, cornea and membrane of the eye operate properly. Vitamin A is known to improve immunity and play a part in reproductive health. If you don’t enjoy carrots, sweet potato is also considered an excellent source of vitamin A.

 

SPINACH:

Menu Idea: A summer spinach salad packed with yourfavorite veggies

Spinach, and leafy greens such as kale, are full of lutein and zeaxanthin which can help reduce the risk of macular degeneration and cataracts. Lutein and zeaxanthin are carotenoids that filter harmful high-energy blue wavelengths of light and act as antioxidants in the eye, helping protect and maintain healthy cells.     Interested in booking an appointment with one of Edmonton’s best Optometrists? Click here to book now or give us a call at 780-450-6700! Follow us Beyond Vision on Facebook to stay up to date on the latest promotions and eye-care information!