Green leafy vegetables such as spinach, kale and romaine lettuce are not only excellent for your overall health, they are also real allies for your eyes! Rich in vitamins, minerals and antioxidants, these foods play a key role in the prevention of various eye conditions.
Why are green vegetables good for your eyes?
Green leafy vegetables are packed with nutrients essential to eye health, including:
- Lutein and zeaxanthin: These antioxidants protect the retina from the harmful effects of blue light and reduce the risk of age-related macular degeneration (AMD).
- Vitamin A: Essential for night vision and corneal health.
- Vitamin C: Helps prevent cataracts by combating oxidative stress.
- Beta-carotene: Transformed into vitamin A by the body, it plays a crucial role in protecting eye cells.
A simple, delicious recipe for your eyes
Incorporate leafy greens into your diet with this nutritious and delicious salad:
Good eyesight salad with green vegetables
Ingredients:
- 2 cups fresh spinach
- 1 cup finely chopped kale
- 1 avocado, diced
- 1/2 red bell pepper, cut into thin strips (rich in vitamin C)
- 1/4 cup walnuts (source of omega-3 to reduce inflammation)
- 2 tbsp. sunflower seeds (source of vitamin E)
- 1 tablespoon extra-virgin olive oil
- Juice of half a lemon
- Salt and pepper to taste
Preparation:
- In a large bowl, combine spinach and kale.
- Add avocado, red bell pepper, walnuts and sunflower seeds.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper to taste, then mix well.
- Serve immediately and enjoy this eye-friendly salad!
Adopt a protective diet for your eyes
A diet rich in leafy green vegetables, combined with other essential nutrients, can significantly reduce the risk of eye problems. Include them regularly in your diet, and you'll be able to see life in colour for longer!
