There are plenty of nutritious foods (not just carrots) that contain ingredients that support eye health. Some of the most essential nutrients for eye health include: vitamin E, vitamin A, zinc, omega-3 fatty acids, lutein and zeaxanthin which can all be found in leafy greens, berries, milk, salmon and even almonds. Incorporating these foods into your diet not only keeps your eyes healthy and your vision sharp, but it they can also reduce the risk of disease.
Next time you’re at the grocery store, look for these ingredients to make a nutritious meal that’s not only good for you, but for your eyes too!
Here are 5 must-try eye-healthy recipes:
Green smoothies loaded with plenty of fruits and veggies are a great way to fill up on essential nutrients! Smoothies are simple, quick and great for when you’re on-the-go. This recipe calls for 2 cups of eye-healthy lutein and zeaxanthin containing kale. This smoothie tastes so good that you can’t even tell there’s kale in it!
This spicy carrot soup is full of antioxidant rich vegetables and herbs and is perfect for those colder months. Carrots are full of disease-fighting vitamin A which is essential for retinal health. Carrots also contain beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts. When it comes to eye health, orange is the eye-friendly colour. In addition to carrots, sweet potatoes and orange peppers are also good!
Salmon is full of omega-3 fatty acids that contribute to retina health and help reduce the risk of macular degeneration. Other omega-3 containing fish include salmon, trout, mackerel, sardines and herring.
Turkey is high in zinc and specifically helps to protect against cataracts. It’s a lean meat that can easily be substituted for other meats in many recipes.
Quinoa and Black Bean Stuffed Peppers
As mentioned above, bell peppers are good for your eyes (especially orange ones). In addition, quinoa is rich in antioxidants and has even been linked to protecting against macular degeneration and cataracts. It is a great substitute for foods like rice and potatoes.
