At IRIS, we believe in a holistic approach to eye health. Alongside regular eye exams and advanced diagnostic care, nutrition plays a vital role in supporting lifelong vision. As autumn sets in and colourful produce fills our markets, it’s the perfect time to embrace seasonal vegetables that are not only delicious but also packed with nutrients essential for your eyes, most notably, Vitamin A.
Vitamin A is a powerhouse for ocular wellness. It supports the function of the retina, helps prevent dry eyes, and plays a critical role in reducing the risk of night blindness. Fortunately, many fall vegetables are naturally rich in beta-carotene, a precursor to Vitamin A, which the body converts into the active form.
To help you support your vision from the inside out, we’re sharing a simple, elegant recipe designed with your eye health in mind. It’s colourful, comforting, and ready in under an hour. Perfect for a cozy evening meal or a healthy holiday side dish.
Roasted Butternut Squash & Bell Pepper Medley
Serves: 4
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 2 large red bell peppers, sliced
- 1 orange bell pepper, sliced
- 1 small red onion, sliced
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp fresh thyme (or ½ tsp dried)
- ½ tsp smoked paprika
- Salt and freshly ground black pepper, to taste
- Optional: sprinkle of pumpkin seeds or goat cheese for topping
Instructions:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the cubed squash, sliced peppers, and onion with olive oil, garlic, thyme, paprika, salt, and pepper.
- Spread the vegetables evenly on a parchment-lined baking sheet.
- Roast for 30–35 minutes, stirring once halfway through, until the squash is tender and edges are slightly caramelized.
- Remove from oven and garnish with pumpkin seeds for crunch or a touch of goat cheese for creaminess.
This dish not only bursts with flavour—it’s a feast for your eyes in every sense. Butternut squash and red bell peppers are among the top sources of beta-carotene, giving them their deep orange and red hues. When paired with healthy fats like olive oil, beta-carotene absorption is optimized, ensuring your body reaps the full benefits.
The Eye-Health Connection
Research consistently shows that diets rich in carotenoids—particularly beta-carotene, lutein, and zeaxanthin—may lower the risk of age-related macular degeneration (AMD) and support overall eye function. While Vitamin A supplements can be helpful in cases of deficiency, getting your nutrients from whole foods is always preferred.
By incorporating vibrant, nutrient-dense recipes like this one into your routine, you’re not just savouring the flavors of the season, you’re taking proactive steps toward preserving your vision for years to come.
If you have questions about your nutritional needs or want to discuss how diet affects your individual eye health, we encourage you to speak with one of our optometrists. Your eyes deserve the best, inside and out.
