It's often said that ‘you are what you eat’. This is particularly true when it comes to eye health. Certain nutrients such as vitamin A, lutein, zeaxanthin, vitamin C, zinc and omega-3 are essential for maintaining optimum vision. And the good news is that we can easily incorporate them into our diet thanks to smoothies! Here are our top 5 most beneficial recipes for your eyes.
Carrot-Orange-Mango Smoothie (Rich in beta-carotene)
Why it's good for your eyes: This smoothie is a bomb of beta-carotene, an antioxidant that the body converts into vitamin A, essential for night vision and retinal health.
Ingredients:
- 2 medium carrots, peeled and chopped
- 1 orange, peeled
- ½ mango
- 1 cup coconut water or orange juice
- A small piece of fresh ginger (optional)
Tip: Add a few ice cubes for a refreshing version.
Blueberry-spinach-banana smoothie (Antioxidants and lutein)
Why it's good for your eyes: Blueberries are rich in antioxidants, while spinach is packed with lutein and zeaxanthin, two nutrients that protect the eyes from the harmful effects of blue light and ageing.
Ingredients:
- 1 ripe banana
- 1 cup blueberries (fresh or frozen)
- 1 handful fresh spinach
- 1 cup almond or oat milk
- 1 tbsp chia seeds
Tip: Chia seeds add omega-3 and fibre.
Avocado kale green apple smoothie (Lutein + healthy fats)
Why it's good for your eyes: Avocado and kale are two superfoods containing lutein, and the healthy fats in avocado help with the absorption of fat-soluble vitamins.
Ingredients:
- ½ ripe avocado
- 1 handful kale (remove stems)
- 1 green apple, chopped
- juice of ½ lemon
- 1 cup water or plant milk
Tip: Add a little honey if you like a touch of sweetness.
Tropical mango-pineapple-flax smoothie (Vitamin C + omega-3)
Why it's good for your eyes: Pineapple and mango are rich in vitamin C, an antioxidant that protects the eyes from oxidative damage. Flaxseed provides omega-3 fatty acids, which are beneficial for the retina.
Ingredients:
- 1 cup mango pieces
- ½ cup pineapple
- 1 cup water or coconut milk
- 1 tbsp ground flaxseed
Tip: Leave to stand for a few minutes to allow the flaxseed to thicken the mixture.
Berry and Greek yoghurt smoothie (Zinc + probiotics)
Why it's good for your eyes: Greek yoghurt is a good source of zinc, which helps vitamin A work effectively in the eye. Berries provide anthocyanins, powerful antioxidants.
Ingredients:
- ½ cup strawberries
- ½ cup raspberries or blackberries
- ½ cup plain Greek yoghurt
- ½ cup milk or plant-based milk
- 1 tsp maple syrup or honey
Tip: Add some rolled oats for a more sustaining smoothie at breakfast.
Taking care of your eyes also means taking care of your plate (or glass!). These simple, tasty smoothies are a great way to support your vision over the long term. Try incorporating one into your daily routine, and your eyes will thank you.
Cheers!
