Eggs are much more than just a breakfast staple. Rich, versatile, and tasty, they are also great for your eyes! Thanks to their unique nutrients, they help maintain eye health and prevent certain age-related diseases.
Why eggs are good for your eyes
Eggs contain two antioxidants that are essential for retinal health: lutein and zeaxanthin. These natural pigments filter out harmful blue light and reduce the risk of age-related macular degeneration (AMD) and cataracts.
- Egg yolks, often unfairly shunned, are the main source of these valuable nutrients.
- Eggs are also rich in vitamin A, which is essential for night vision and corneal health.
- Finally, their zinc content helps transport vitamin A to the retina, where it plays a key role in visual perception.
In short: eating eggs regularly (in moderation, of course!) is a simple way to maintain your vision.
Three breakfast ideas for healthy eyes
1. Egg, avocado, and spinach breakfast bowl
A nutritious and colorful classic!
Ingredients:
- 2 poached or soft-boiled eggs
- ½ sliced avocado
- A handful of fresh spinach sautéed in olive oil
- A little black pepper and lemon
Spinach is also rich in lutein: combined with eggs, they form a winning duo for your eyes.
2. Mediterranean omelet
An explosion of flavours and antioxidants.
Ingredients:
- 3 eggs
- Cherry tomatoes, red peppers, onions
- Feta cheese and fresh herbs
- A drizzle of olive oil
Red peppers and tomatoes add a dose of vitamin C, which helps protect eye tissue from oxidative stress.
3. Scrambled egg and smoked salmon toast
A quick and elegant option.
Ingredients:
- 2 scrambled eggs cooked over low heat
- 1 slice of whole wheat bread
- 2 slices of smoked salmon
- A few sprigs of dill and a drizzle of lemon juice
Salmon, rich in omega-3, perfectly complements the nutrients in eggs to support the retina and prevent dry eyes.
A small gesture that makes a big difference
Including eggs in your morning routine nourishes both your body and your eyes. By varying your recipes and combining eggs with other antioxidant-rich foods such as green vegetables, citrus fruits, or fatty fish, you can contribute to lasting, vibrant vision every day.
So tomorrow morning, before you reach for your cereal, consider cracking open an egg—your eyes will thank you!
