Your Complete Guide to Essential Foods for Healthy Vision


The Right Foods – Essential for Healthy Vision

Research suggests that antioxidants and other important nutrients may
reduce your risk of cataracts and macular degeneration. Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating glaucoma.

Omega-3 essential fatty acids appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage.


Eye Benefits Of Vitamins And Micronutrients

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases.

A healthy diet for your eyes should include plenty of colorful fruits and vegetables.??

Incorporating the following foods in your diet will help you get the Recommended Dietary??Allowance (RDA) of these important eye nutrients. Established by the Institute of Medicine (National Academy of Sciences), the RDA is the average daily dietary intake level of a nutrient sufficient to meet the requirements of nearly all healthy individuals in a specific life stage and gender group.

While the RDA is a useful reference, some eye care practitioners recommend higher daily intakes of certain nutrients for people at risk for eye problems.??In the following , mg = milligram; mcg = microgram (1/1000 of a mg) and IU = International Unit.


Eye benefits of beta-carotene: when taken in combination with zinc and vitamins C and E, beta-carotene may reduce the progression of macular degeneration.
Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash.
RDA: None (most supplements contain 5,000 to 25,000 IU).

Eye Benefits of Bioflavonoids (Flavonoids)

Bioflavonoids may protect against cataracts and macular degeneration.
Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.
RDA: None.

Lutein and Zeaxanthin??

Eye benefits of lutein and zeaxanthin: may prevent cataracts and macular degeneration.
Food sources: Spinach, kale, turnip greens, collard greens, squash.
RDA: None.

Omega-3 Fatty Acids

Eye benefits of omega-3 fatty acids: may help prevent macular degeneration (AMD) and dry eyes.
Food sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts.
RDA: None; but for cardiovascular benefits, the American Heart Association recommends approximately 1,000 mg daily.


Eye benefits of selenium: when combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD.
Food sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.
RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breast-feeding).

Vitamin A

Eye benefits of vitamin A: may protect against night blindness and dry eyes.
Food sources: Beef or chicken liver; eggs, butter, milk.
RDA: 3,000 IU for men; 2,333 IU for women (2,567 IU during pregnancy and 4,333 IU when breast-feeding).


Vitamin C ??

Eye benefits of vitamin C: may reduce the risk of cataracts and macular degeneration.
Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.
RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding).

Vitamin D

Eye benefits of vitamin D: may reduce the risk of macular degeneration.
Food sources: Salmon, sardines, mackerel, milk; orange juice fortified with vitamin D.
RDA: None, but the American Academy of Pediatrics recommends 400 IU per day for infants, children and adolescents, and many experts recommend higher daily intakes for adults.

The best source of vitamin D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.

Vitamin E

Eye benefits of vitamin E: when combined with carotenoids and vitamin C, may reduce the risk of advanced AMD.
Food sources: Almonds, sunflower seeds, hazelnuts.
RDA: 15 mg for teens and adults (15 mg for women during pregnancy and 19 mg when breast-feeding).

Eye benefits of zinc: helps vitamin A reduce the risk of night blindness; may play a role in reducing risk of advanced AMD.
Food sources: Oysters, beef, Dungeness crab, turkey (dark meat).
RDA: 11 mg for men; 8 mg for women (11 mg during pregnancy and 12 mg when breast-feeding).

Eye Vitamins?

If you plan to begin a regimen of eye vitamins, be sure to discuss this with your Philadelphia Eyeglass Labs optometrist. According to Dr. Stacey Filippo Tyran, Wink Optical Optometrist, taking too much of certain vision supplements can cause problems, especially if you are taking prescription medications for health issues.

It All Comes Down to Fish, Colorful Vegetables and Fruits

In summary, it all comes down to getting nutrients through a healthy diet, including at least two servings of fish per week and plenty of colorful fruits and vegetables.

Wink Optical Optometrist Dr. Stacey Filippo Tyran

Questions about Eye Health???

Visit your Philadelphia Eyeglass Labs optometrist. You can count on family-owned Philadelphia Eyeglass Labs for expert service, top optometrists and a full range of the latest frames at the best prices.

Center City and South Philadelphia, Bensalem, East Norriton, Ardmore and Wink Optical in Jenkintown PA??

Copyright 2017 Philadelphia Eyeglass Labs

International Women’s Month: Focus on Visionary Women

??Visionary Women

It’s March, and that means International Women’s Month. We thought we’d feature some awesome women of optometry, starting with Norma Messinger Meshkov??of Philadelphia Eyeglass Labs. ??The Messinger family has been rooted in optometry since 1888. First established in the Lower East Side of New York, the family ultimately relocated to Center City Philadelphia, where Philadelphia Eyeglass Labs thrived and expanded into the suburbs with innovative eye care. Norma Messinger Meshkov continues the five-generation family optical tradition as President of Philadelphia Eyeglass Labs.

Norma Messinger Meshkov of Philadelphia Eyeglass Labs
Left to right: Norma Messinger Meshkov and Karen Meshkov of the Messinger optical family.

???The technology and fashion of eyewear have evolved so quickly. We’re committed to educating patients about how these advances can really??improve their quality of life” said Meshkov,??whose father, grandfather and great grandfather were optometrists and wholesale optical lab managers. ??She added, ??”It’s an honor to add to the legacy of my family and women in the optical industry.”??Norma’s latest endeavor is Wink Optical, an upscale lens boutique in suburban Jenkintown PA.

A Legacy of Women


While the earliest history of optometry can be tracked to about 3,000 BC, women didn???t really start to enter the field in the United States until the 20th century. The first recorded female to obtain her doctorate in Optometry was Gertrude Stanton, back around 1899. Shortly thereafter, Mollie Armstrong followed suit and opened her own practice in Texas.


Celia S??nchez-Ramos gained her??PhD in Pharmacy in the area of

Dr. Celia S??nchez-Ramos

Preventice Medicine in 1994. She is a well-established optician-optometrist and Tenure Lecturer at the Universidad Complutense de Madrid. She has filed 13 patents, including one for??therapeutic contact lenses for pseudophakic eyes and/or eyes suffering neurodegeneration. This led her to being awarded??The??Best Invention Presented by a Woman Inventor??2009 Prize by the UN World Intellectual Property Organization, the Gold Medal for the Best Invention in the Healthcare Area, and the Best Spanish Patent prize, awarded by the Spanish Office of Patents and Trademarks.

Dr. Paula R. Newsome


Paula R. Newsome is the first African-American female Optometrist to practice in North Carolina, and the second African-American female Optometrist licensed by North Carolina. She is the first African American female in the U.S. to become a member of the American Academy of Optometry.

Dr. Mollie Wright Armstrong

Mollie Wright Armstrong????was the first woman optometrist in the state of Texas and only the second in the United States. After attending Baylor Female College, she studied at optometry schools in Georgia, Illinois, and Missouri. She began her practice in Brownwood in 1899. She was active in the passage of the first optometry law in Texas, became a member of the Texas Board of Examiners in Optometry, and served as vice president and president of the board, to which she belonged for twenty-four years. She was president of the Texas Optometric Association from 1923 to 1925. When the Texas Optometrist was first published, she was its editor. It was largely through her efforts that the first optometric professional liability policy was made available to optometrists nationwide, and she became a trustee of the American Optometric Association.

Women at the Forefront

Since then, visionary women began to implement themselves into optometry practices and organizations all over the United States. Even though it would be over a century before a female was elected President of the American Optometric Association (AOA), women were making strides in eye care continuously along the way. This included such things as pursuing further education and joining auxiliary organizations where they were able to team up to help support local and international charities, as well as spreading the word about vision health to their communities.

Today, women make up about 38% of the profession of Optometry (compared to only 2% in 1976). While the field is obviously still dominated by men, the percentage of female eye doctors continues to climb every year, showing that women have not only made huge strides in eye health care, they aren???t slowing down anytime soon!

??Philadelphia Eyeglass Labs Newest Woman Eye Doctor

The latest addition to the Philadelphia Eyeglass Labs family is Dr. Stacey Filippo Tyran, who practices at Wink Optical in Jenkintown PA. ??She attended Neshaminy High School and graduated from the University of Delaware with a B.A. in Psychology, then went on to get her B.S. and Doctor of Optometry from the Pennsylvania College of Optometry in 1998. Dr. Filippo Tyran’s interest in optometry is a family affair, as her father Dr. James Filippo is also a Doctor Of Optometry who had a successful private practice in Northeast Philadelphia.??Dr. Filippo Tyran has over 18 years of experience in private practice optometry. She treats patients of all ages and using an integrative approach, strives to provide the best personal care to each and every patient. ??Dr. Filippo Tyran??lives with her husband Jim and children Madison and Nicholas in Wrightstown, PA.

Wink Optical is located in the Baederwood Shopping Center at 1649 The Fairway in Jenkintown PA.??For more information, visit or call 215-935-6320.

Philadelphia Eyeglass Labs are located in Center City and South Philadelphia, Bensalem, East Norriton, Ardmore and Wink Optical in Jenkintown PA. ??Call (215) 368-1600 or visit

Copyright 2017 Philadelphia Eyeglass Labs