(NC) – Making smart and healthy food choices can lead to better vision and, in some cases, prevent the onset or further progression of certain eye conditions and diseases. This is the guidance offered by BC Doctors of Optometry.

Eating well can even help avert age-related macular degeneration (AMD), the leading cause of blindness in North America in adults over the age of 55.

“Healthy food choices are vital to eye health as well as overall health,” says Sherman Tung, a BC Doctor of Optometry. “Incorporate foods like leafy greens, orange vegetables, and fish into your regular diet – all of which promote healthy eyes and vision.”

Doctors of Optometry suggest a balanced diet that includes the following vitamins and minerals:

Beta-carotene: Found in orange and green vegetables, including carrots, sweet potatoes, squash, spinach, kale and broccoli. This powerful anti-oxidant helps reduce the risk of developing vision-threatening AMD.

Vitamin C: Found in papayas, red bell peppers, kiwi, strawberries and oranges. Another powerful anti-oxidant, vitamin C can lower the risk of developing cataracts and slow the progression of AMD.

Lutein and zeaxanthin: Found in leafy green vegetables, such as kale, turnip greens, broccoli, peas and corn. These two carotenoid compounds protect the eyes from light-induced oxidative damage and can also reduce the progression of AMD.

Omega-3s: Found in ground flax seeds, walnuts and nuts, however, the best source for these fatty acids are fish, especially salmon. Omega-3 deficiency can be associated with diabetic retinopathy and AMD.

As a primary resource of vision, eye health, and eyewear needs, Doctors of Optometry recommend that adults have an eye exam once every two years and children have their first eye exam at six months, then at three years, before entering school and annually after that. Seniors should have their eyes examined annually. More information is available online at bc.doctorsofoptometry.ca.