When we talk about foods that are good for vision, we often think of carrots or spinach. However, there is another superfood that deserves a place on your plate: avocados. Rich in essential nutrients, they help protect our eyes from aging and support their proper functioning. And to combine the useful with the pleasant, discover below a simple and delicious recipe for incorporating avocado into your visual wellness routine.
Why is avocado good for the eyes?
Avocado offers a concentration of vitamins and antioxidants that play a key role in eye health.
• Lutein and zeaxanthin: natural blue light filters
These two carotenoids are found in the retina and lens. They act like natural sunglasses, helping to:
- Filter harmful blue light,
- Reduce oxidative stress,
- Prevent age-related macular degeneration (AMD) and cataracts.
• Vitamin E: a shield against free radicals
Avocados contain vitamin E, a powerful antioxidant that protects the cells of the eye from oxidation and premature aging.
• Monounsaturated fatty acids: for better nutrient absorption
The healthy fats in avocados facilitate the absorption of fat-soluble vitamins such as vitamin A, which is essential for night vision.
• Vitamin C and zinc: support for the retina
These nutrients contribute to the formation of eye tissue, promote healing, and strengthen the immune system of the eyes.
Recipe: Avocado, smoked salmon, and egg toast. A nutrient boost for your eyes
A perfect recipe for breakfast, brunch, or a light dinner... and above all, to nourish your eyes with goodness!
Ingredients (for 2 servings)
• 1 ripe avocado
• 2 slices of multigrain or rye bread
• 2 eggs (poached or soft-boiled)
• 2 slices of smoked salmon
• Juice of ½ lemon
• Pepper, fleur de sel
• A few leaves of arugula or spinach
• Chia or sunflower seeds (optional)
Preparation
- Mash the avocado with the lemon juice, a pinch of salt, and pepper.
- Toast the bread slices, then spread the avocado generously on top.
- Add a slice of smoked salmon to each slice of toast.
- Place the poached or soft-boiled egg, still runny, in the center.
- Sprinkle with arugula, spinach, and a few seeds for a healthy crunch.
- Enjoy immediately.
Why is this recipe ideal for your eyes?
- Avocado → lutein, vitamin E, and healthy fats
- Eggs → bioavailable lutein and zeaxanthin
- Salmon → omega-3s, essential for the retina
- Spinach or arugula → vitamin A and antioxidants
