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The Ocular Benefits of Omega 3 Fatty Acids

Nutrition For Your Eyes – Omega 3 Fatty Acids
Peggy Kessler

Did you know fat is an essential nutrient our body needs daily to function properly? Without the proper kind of fat in our diet eye health maybe compromised. Omega Fatty acids are the nutrients that help our cells,muscles, nervous system and organs function properly.

There are two types of fatty acids we can get through food, Omega 3 and Omega 6. Omega 3 fatty acids may help to keep our eyes healthy.

Research has found Omega 3 fatty acids help slow the progression of macular degeneration and reduce dry eye symptoms. The studies have shown essential fatty acids may help regulate proper drainage of intraocular fluid from the eye, decreasing the risk of elevated eye pressure and glaucoma.

Omega-3 consumption can also benefit in the retinal development of infants and brain development of children.

Omega 3’s can be obtained through food sources or supplements. Below are some fish and plant options as well as supplements you can find at your health food store. If using a combination of food and supplement sources seek out organic and the purest supplements for the best benefits. Remember to also check with your primary care doctor before using supplements.

Summer is here so forgo the meat on the bar b que and sizzle some salmon with a green leafy slaw filled with vitamins A and C as a side dish. ( see recipes below)

Also remember to wear your sunglasses to keep your eyes and skin UV and cancer free.

Have a great summer!

Food sources of Omega-3 fatty acids (fish and plant):

Salmon, Herring, Sardines, Mackerel

Chia seeds,Flax seeds, Walnuts, Leafy greens, Eggs

Options for Omega-3 supplementation include: Fish oil, Flaxseed oil, Cod liver oil and Krill oil


Grilled Miso Salmon


Wild salmon filet  (6 ounces per person)

Miso paste


Pre heat grill. Rinse salmon under cold water and pat dry with towel. Spread a thin layer of miso paste over salmon, place in refrigerator for 30 minutes or until ready to grill. Before grilling remove the excess miso with a paper towel. Place salmon in an oiled grill pan or on foil and grill until flesh is firm. Remove from the grill. Cover the salmon with foil and let it rest for a few minutes before serving to meld the flavors and finish the cooking.

Serve with salad,good bread and wine or try the green leafy slaw recipe below.

Green Leafy Slaw

Use organic vegetables whenever possible

Your choice: kale, mustard greens, green or red cabbage, Swiss chard

Optional: thin sliced red or white onion, shredded carrots,thin sliced peppers


Extra virgin olive oil

Vinegar of choice ( apple cider, balsamic, rice wine)

Honey or Dijon mustard optional.


Shred the greens of choice or cut into thin strips. Squeeze the lemon juice on the mixed greens and using your hands rub the juice into the greens.  This helps break down the “toughness” of the greens. Add the rest of the vegetables if using to the greens.

Mix the olive oil and choice of vinegar together until smooth. Mix in the mustard if using.

Pour the vinaigrette over the slaw and mix well. Refrigerate until ready to serve. Remix before serving.

Peggy Kessler, Optician

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