Our eyes are precious, and it's essential to take care of them throughout our lives. Good eye health depends not only on regular visits to the Optometrist or well-fitted glasses but also on what we eat. Yes, your diet can play a key role in protecting your vision.
Foods for healthy eyes!
- Leafy green vegetables: Spinach, kale and broccoli are rich in lutein and zeaxanthin, two antioxidants that protect the retina from harmful blue light and reduce the risk of macular degeneration.
- Oily fish: Salmon, mackerel and sardines are packed with omega-3 fatty acids, which help prevent dry eyes and reduce the risk of glaucoma.
- Citrus fruits: Oranges, grapefruits and lemons are packed with vitamin C, a powerful antioxidant that contributes to the health of blood vessels in the eyes.
- Nuts and sunflower seeds: Almonds, walnuts and sunflower seeds are an excellent source of vitamin E, essential for preventing free radical damage.
- Eggs: Egg yolks contain lutein, zeaxanthin, vitamin D and zinc, essential nutrients for reducing the risk of age-related macular degeneration.
- Carrots and sweet potatoes: These orange foods are rich in beta-carotene, a vitamin A that helps improve night vision and maintain healthy corneas.
3 Recipes for Healthy Eyes
Protective green smoothie
Ingredients:
- 1 cup kale or spinach
- 1 orange, peeled
- ½ avocado
- 1 cup unsweetened almond milk
- 1 tablespoon chia seeds
Blend all ingredients in a blender until smooth. This smoothie is a lutein and vitamin C bomb.
Roasted salmon with walnuts and lemon
Ingredients:
- 2 salmon fillets
- 2 tablespoons chopped walnuts
- 1 lemon (zest and juice)
- 1 tablespoon olive oil
- salt and pepper
Preheat oven to 180°C. Mix the walnuts with the lemon zest and juice. Brush the salmon with olive oil, season with salt and pepper, then cover with the walnut mixture. Bake for 12 to 15 minutes.
Roasted sweet potato and poached egg bowl
Ingredients:
- 1 sweet potato, cubed
- 1 tablespoon olive oil
- 1 egg
- 1 handful of baby spinach leaves
- Salt, pepper and paprika
Roast the sweet potato in the oven at 200°C for 20 minutes. Meanwhile, poach the egg. Assemble the bowl by layering the spinach, sweet potato cubes and poached egg. Season to taste.
Take an enlightened view of your diet
By including these foods in your daily meals, you're not only supporting your overall health but also giving your eyes the nutrients they need to stay in tip-top shape. So why not take care of your vision one bite at a time?
