Vision Diet
● Avoid refined sugars, artificial sweeteners, alcohol, fried foods, dairy products, non-organic red meat and hydrogenated oils (margarine and shortening). Drink 8-10 glasses of water per day, but not with food- 30 minutes before a meal or 2 hours after a meal.
● Avoid coffee and smoking.
● Beneficial foods include fresh fruits (especially bananas and green leafy vegetables, such as kale and collard greens) along with cold water fish like salmon, mackeral and sardines.
● Eat organic or free range whenever possible
Nutritional Supplements
Take the following vitamins and minerals on a daily basis.
| Nutrient | Recommended Daily Intake |
|---|---|
| Vitamin A | 10,000 I.U. |
| Beta-carotene | 15,000-25,000 I.U. |
| Vitamin B1 (Thiamin) | 100 mg |
| Vitamin B2 (Riboflavin) | 100 mg |
| Vitamin B3 (Niacin) | 100 mg |
| Vitamin B5 (Pantothenic Acid) | 500 mg |
| Vitamin B6 (Pyroxidine Acid) | 100 mg |
| Folic Acid | 1,000 mcg |
| Vitamin B12 (Cobalamin) | 100 mcg |
| Chlorine | 100 mg |
| Inositol | 100 mg |
| Biotin | 500 mcg |
| Vitamin C (Buffered Form) | 3,000 mg |
| Vitamin D | 200 I.U. |
| Vitamin E | 800 I.U. |
| Chromium | 200 mcg |
| Selenium | 200 mcg |
| Calcium | 500 mg (Men) / 800 mg (Women) |
| Magnesium | 500 mg |
Other recommendations:
● Use a humidifier in winter
● Blink! Especially when working on the computer
● Check your medications for any side effects that may cause dry eyes
● Gently massage upper and lower lids, a couple of times a day to stimulate tear
glands
● Manage stress
● Meditate
● Breathe deeply and slowly
*Grossman, M. and Swartout, S., Natural Eye Care. Los Angeles:Keats Publishing, 1999.