Our eyes need specific nutrients to stay healthy, and nuts and seeds are excellent sources of vitamins and essential fatty acids. Rich in omega-3, Vitamin E and antioxidants, they help prevent dry eyes, protect the retina and reduce the risk of age-related macular degeneration (AMD). Here's a simple, nutritious recipe to incorporate into your daily diet to care for your vision.
Crunchy Eye Wellness Mix
Ingredients:
- ½ cup walnuts (rich in omega-3)
- ¼ cup ground flax seeds (source of lignans and essential fatty acids)
- ¼ cup sunflower seeds (full of Vitamin E)
- ¼ cup almonds (source of Vitamin E and zinc)
- 2 tablespoons chia seeds (rich in antioxidants and fiber)
- 1 tablespoon honey (optional, for a natural sweet flavour)
- ½ tsp. cinnamon (for its anti-inflammatory properties)
Preparation:
- In a large bowl, mix all the nuts and seeds.
- Add the honey and cinnamon, then mix well to coat the ingredients evenly.
- Store in an airtight container.
- Enjoy a handful every day as a snack, or sprinkle over yoghurt or salad.
Why is this blend good for your eyes?
- Omega-3 (walnuts, flaxseeds, chia seeds): Reduces inflammation and prevents dry eyes.
- Vitamin E (almonds, sunflower seeds): Protects eye cells from oxidative stress.
- Zinc (almonds): Promotes good night vision.
- Antioxidants (cinnamon, chia seeds): help protect the retina from age-related damage.
By incorporating this blend of ingredients into your diet, you can give your eyes a daily dose of essential nutrients. Easy to prepare, delicious and beneficial for your eye health, this snack will quickly become a staple in your wellness routine!
