Eagleview Eye Clinic

Tag food necessary for healthy eyes

DIETARY REQUIREMENTS FOR THE EYES

Dietary requirements for the eyes — what you eat directly affects your retina, lens, tear film, and optic nerve. Here’s the breakdown:

1. Omega-3 fatty acids: DHA & EPA

  • Why: DHA makes up 50-60% of fatty acids in your retina. Keeps photoreceptor cells flexible. EPA reduces eye surface inflammation
  • Sources: Salmon, mackerel, sardines, anchovies, fish oil supplements
  • Target: 2-3 servings fatty fish per week or 1000-2000 mg combined EPA+DHA daily
  • Benefits: Helps dry eye, meibomian gland function, may lower AMD risk

2. Lutein & Zeaxanthin

  • Why: These carotenoids form the macular pigment. Acts like “internal sunglasses” that filter harmful blue light
  • Sources: Kale, spinach, collard greens, egg yolks, corn, orange bell peppers
  • Target: 6-10 mg lutein + 2 mg zeaxanthin daily. AREDS2 used 10 mg + 2 mg
  • Benefits: Reduces risk of macular degeneration and cataracts

3. Vitamin A + Beta-carotene

  • Why: Vitamin A makes rhodopsin, the pigment your rods need for night vision. Deficiency = night blindness
  • Sources: Liver, dairy, eggs for preformed A. Carrots, sweet potatoes, pumpkin for beta-carotene
  • Target: 700-900 mcg RAE daily. Don’t overdo supplements because high dose vitamin A can be toxic
  • Benefits: Cornea health, night vision, prevents xerophthalmia

4. Vitamin C

  • Why: Antioxidant in the aqueous humor of your eye. Helps regenerate vitamin E and supports blood vessels
  • Sources: Oranges, guava, bell peppers, strawberries, broccoli
  • Target: 75-90 mg daily. AREDS used 500 mg for AMD patients
  • Benefits: Slows cataract progression, supports collagen in cornea/sclera

5. Vitamin E

  • Why: Protects eye cell membranes from oxidative damage
  • Sources: Almonds, sunflower seeds, avocado, wheat germ oil
  • Target: 15 mg daily. AREDS used 400 IU
  • Benefits: Works with vitamin C and zinc to slow AMD

6. Zinc

  • Why: Concentrated in retina and choroid. Helps vitamin A move from liver to retina to make melanin, a protective pigment
  • Sources: Oysters, beef, pumpkin seeds, cashews, beans
  • Target: 8-11 mg daily. AREDS2 used 80 mg zinc oxide, but high doses need copper added
  • Benefits: Critical for night vision and AMD risk reduction

7. Water & general hydration

  • Why: Your tear film is 98% water. Dehydration = worse dry eye
  • Target: About 2-3 L fluid daily depending on climate and activity
  • Benefits: Better tear volume, less gritty eyes

8. Other helpful nutrients

  • Vitamin D: May reduce inflammation in dry eye and AMD. Source: Sun, fatty fish, fortified milk
  • B vitamins: B2, B6, B12, folate help lower homocysteine, linked to retinal vein issues
  • Selenium & Copper: Cofactors for antioxidant enzymes in the eye

Sample eye-friendly day

  • Breakfast: Eggs with spinach + orange
  • Lunch: Grilled sardines, kale salad, almonds
  • Snack: Carrot sticks + guava
  • Dinner: Sweet potato, baked salmon, broccoli

Key rule: Eat colorful. Dark green, orange, yellow, and red foods usually pack the carotenoids your eyes need.

MEDIAL CANTHUS

The medial canthus is a part of the eye’s anatomy. Key features:

  1. Location: The inner corner of the eye where the upper and lower eyelids meet.
  2. Function:
    • Helps with eyelid stability and movement.
    • Contains the lacrimal puncta (openings for tear drainage).
  3. Clinical significance:
    • Can be involved in conditions like medial canthal tendon issues or injuries.
    • Sometimes a focus in oculoplastic surgery.

The term “media canthi” seems to be a plural reference to the medial canthus areas of both eyes.

HEALTHY DIET, HEALTHY LIFE….

Back in the days, our forefathers lived a more healthier life, They were stronger, had very good body built, and very healthy organs.

Our forefathers rarely fell sick. Conditions like cancer, Glaucoma, hepatitis, kidney problems, liver problems were strangers to them. But today conditions like the aforementioned are now next door neighbors to our generation. These days we have kids who are 10 years looking like they are 30 years already. The reason is not far fetched. Our diets are killing us.

Our fore fathers fed on natural food. their meals were very rich in fibres, protein and necessary vitamins and minerals. They ate their meal fresh and healthy. But today we consume meals that are processed and heavily ladened with chemical preservatives, even our cook wares  are made with materials that are carcinogenic. Do you still Wonder why we are not healthy?.

Let us go back to the old ways, let’s eat healthy meals,  let’s shun processed and genetically modified food. If we can, let’s grow most of our food in our homes.

HEALTH BENEFITS OF EGGS

Myths surrounding eggs have made lots of people stay away from this extremely rich and nutritional food.

Eggs are very rich in over 13 essential vitamins, Nine Amino acids, minerals, proteins antioxidants.

Health benefits includes :

1. The protein content of eggs makes it a solid build block of life, as it helps tissue and muscle repair.

2. Eggs are very rich in HDL which is extremely important for healthy heart.

3. The cholesterol content of egg makes it essential for the synthesis of vitamin D which is very good for strong bones and teeth

4. Eggs are very good for weight loss

5. Eggs by virtue of it’s choline content is very good for the liver.

6. Eggs are rich in powerful antioxidants like lutein, xeanthine, vitamin A, making it a very good dietary supplement for healthy eyes.

7. Eggs are very good for anti – aging by virtue of its vitamin E content.

8. Eggs helps boost mental health.