Doc's Boot Camp for Better Vision
You probably heard it from your parents when you were a kid... that you need to finish the carrots on your plate because they're good for your eyes.
No, carrots won't give you super-duper night vision...
Turns out, that myth surrounding the orangey root vegetable has its roots in World War II.
The British government started telling the press that the Royal Air Force got their superior night vision to shoot down enemy planes... from chowing down on, you guessed it, carrots.
But in reality, the government was trying to keep their new secret weapon – radar installed in fighter planes – under wraps.
Carrots are good for your eyes. But they won't exactly improve your eyesight unless you're already deficient in vitamin A. You see, carrots are loaded with beta-carotene, the pigment that lends these vegetables their bright, orangey color. Your body needs beta carotene to make vitamin A. And a deficiency in vitamin A deficiency does cause night blindness.
So while carrots aren't exactly the magic bullet your parents promised, they're one part of the bigger picture when it comes to protecting your eyesight as you age...
Sight has a profound impact on your experience of life. Your vision allows you to get around easily and independently by helping you avoid running into things. Sight also protects you from getting hurt and allows you to take care of yourself with ease. You're able to see your toothbrush and toothpaste at the sink in the morning, so you know exactly where and how to reach for them.
Turns out, more than 3 in 5 Americans aged 40 and up have vision problems. Cataracts are associated with a higher risk of bone problems, like osteoporosis and experiencing bone fractures.
And studies show that vision loss leads to a lower quality of life and a significant loss of independence. When you're suddenly unable to see like you once did, it's easy to understand how that could be isolating.
Three Tips to Keep Your Eyes Healthy
To keep your eyes in solid shape, take my tips into consideration...
1. Eat for your eyes.
By eating more antioxidant-rich foods, you're lowering your risk of common sight robbers like glaucoma, cataracts, age-related macular degeneration ("AMD"), and diabetic retinopathy.
Eyes thrive on a well-balanced diet – one that includes the following essential nutrients and examples of good food sources:
- Vitamin A: Needed for healthy retinas and corneas and prevents night blindness. Food sources include carrots, leafy greens, and sweet potatoes.
- Vitamin C: Reduces risk of cataracts and AMD. Food sources include oranges, lemons, bell peppers, and berries.
- Lutein and zeaxanthin: Reduce cataract and AMD risk. Food sources include greens like broccoli, spinach, and kale.
- Vitamin E: Slows progression of moderate to severe cases of AMD when combined with other nutrients listed here. Food sources include nuts and seeds.
- Zinc: Lowers AMD risk and keeps your retinas healthy. Food sources include legumes and oysters.
- Omega-3 fatty acids: Reduce dry-eye disease symptoms by keeping your eyes well lubricated. Food sources include fatty fish, flaxseed, and walnuts.
2. Keep them hydrated and clean.
Along with eating healthy fats for better eye lubrication, you'll want to stay hydrated. Dehydration will mess with tear production, leaving you with dry, irritated eyes. So drink plenty of water. Got extra dryness? Stick to preservative-free eye drops.
For folks who use contact lenses, good hygiene is a must. That includes...
- Removing contacts before sleeping to keep your corneas oxygenated
- Not using them past their recommended life
- Not showering or swimming in them
- Always washing your hands and drying them with a lint-free towel before inserting or removing your contacts
3. Give those eye muscles a workout.
Strengthen the muscles in and around your eyes by doing a few easy exercises each day:
- Roll your eyes around, looking up, then to the side, then down, then to the other side. Repeat this move 15 times.
- Focus on an item in your hands. Move the item close to your face and then far away. Keep your eyes focused the entire time. Place the object down and walk away from it and then back to it, still maintaining focus throughout the exercise.
- Do what I do and look off in the distance for 15 seconds (this uses the muscles around the lens) and then look at your hands up close for 15 seconds (this relaxes the muscles). Repeat this exercise 10 to 20 times every day. I still don't wear glasses.
- Stand facing a wall and use your peripheral vision to identify objects to your left and right, without moving your head. Repeat this move every few days until your field of vision expands.
P.S. Most folks know that yellowed, "jaundiced," eyes often signal severe liver problems. But most might not realize that one of the most common liver diseases today – nonalcoholic fatty liver disease – rarely shows any signs at all. We've busted the biggest myths about this silent epidemic in our latest issue. (Not a subscriber to Retirement Millionaire? Try it out for a month.)
What We're Reading...
- Something different: The rare "tooth in eye" surgery restored one man's vision after two decades.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
October 23, 2025