As we age, we notice our eye sight dwindling and experiencing more problems. Eye health is something that we often take for granted. But imagine not being able to take in some of life’s most precious moments such as the sunset, or the birth of a child, or the sights when travelling.
There are various ways to protect your eyesight and eye health. One of the best ways to start, is with your diet. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamin C and E may help prevent age-related vision problems such as cataracts or macular degeneration.
Incorporate the following foods in your diet for complete eye health:
- Fish such as salmon, tuna, sardines, and mackerel
- Leafy greens such as spinach, kale, collard greens which are full of lutein
- Eggs, which contain lutein and vitamin A
- Whole grains such as quinoa or brown rice
- Citrus fruits and berries such as oranges, grapefruits, lemons and strawberries
- Nuts such as pishachios, walnuts and almonds which have omega-3s and vitamin A
- Eat colorful vegetables such as carrots, bell peppers, tomatoes, etc.
- Legumes such as kidney beans which have zinc
Try these 3 recipes which incorporate these eye health foods!
Chicken Chopped Salad
- 1 cup baby spinach
- 1 cup lettuce
- ¼ cup chopped walnuts
- 1 tomato diced
- 1 cup chopped carrots
- 1 bell pepper diced
- ½ orange peeled, then chopped
- Chopped up chicken
- 3 tablespoons fresh orange juice
- 1 ½ tablespoons fresh lime juice
- 2 ½ teaspoons extra virgin olive oil
- 2 teaspoons honey
- 1 teaspoon red wine vinegar
- ¼ teaspoon sea salt
- pepper to taste
Add all the ingredients together. Make the vinaigrette in a separate container and stir well. Drizzle over your salad and serve.
- 1, 7 ounce can chipotle peppers in adobo sauce
- 1 small sweet onion, chopped
- 1 tablespoon olive oil
- 1, 32 ounce container of low-sodium, fat-free chicken broth
- 1 package baby carrots
- 1/3 cup half-and-half cream
- 1 teaspoon salt
- Toppings: Chopped fresh chives, chopped dried Chile peppers, reduced-fat sour cream
- Remove 2 tsp. adobo sauce from can, and reserve peppers and remaining sauce for another use.
- Sauté onion in oil in a dutch oven over medium heat 3-4 minutes or until tender. Stir in the broth, carrots and 2 tsp. of adobo sauce; cover and increase heat to medium-high to bring to a boil. Once brought to a boil, reduce heat to medium and simmer, partially covered, for 15-20 minutes (until carrots are tender). Remove from heat, and let cool 10 minutes.
- Process carrot mixture in a blender or food processor for 1 minute, until it is smooth. Return carrot mixture to Dutch oven. Stir in the half-and-half and salt. Cook over low-heat fir 2-4 minutes or until thoroughly heated. Serve with toppings.
Bright Eyed Green Juice
- 5 small carrots
- 1 large cucumber
- 3 handfuls cilantro
- 2 handfuls kale
- 1 small lime
Put it all in your juicer and drink up for optimal eye health.
Make it a point to incorporate these foods into your diet a least a few days a week, wear sunglasses to protect your eyes from UV rays, try to take breaks from looking at the computer screen, and be sure to visit your eye doctor for those yearly checkups! Do all these things and you will protect your eye health.