HEALTHY FOOD RECIPES FOR YOUR EYES
You may have heard that eating carrots is good for the eyes. This is true, thanks to the beta-carotene found in orange fruits and veggies, including carrots. A type of vitamin A, beta-carotene helps the retina function properly and can help prevent or delay the onset of age-related macular degeneration (AMD). In addition to beta-carotene, however, there are a host of vitamins and nutrients that are great for your eye health. Here are two of our favorite easy recipes for healthy eyes.
This recipe calls for vitamin C-packed peas and leafy greens, which contain lutein and zeaxanthin. All these vitamins and nutrients may help prevent cataracts and AMD.
2 Granny Smith apples
1 English cucumber
1 peeled lime
2 cups thawed frozen or fresh peas
4 cups loosely packed spinach
4 cups loosely packed baby kale
2/3 cup loosely packed mint
1 ½ cups plain Greek yogurt
Honey, to taste
- Wash the fruits and veggies.
- Chop the apple and cucumber into large pieces.
- Except for the yogurt and honey, push all the ingredients through a juicer.
- Whisk in the yogurt.
- Add honey to taste.
Spinach, Orange Pepper and Sundried Tomato Frittata
This delicious meal includes beta-carotene, vitamin C, vitamin E, zeaxanthin, lutein and the omega-3 fatty acid DHA. Omega-3 fatty acids may help prevent dry eyes and AMD.
3 eggs (omega-3 fortified, if possible)
1 Tbsp. 1-percent or skim milk
¼ cup chopped frozen spinach
½ cup diced orange peppers
¼ cup sundried tomatoes
1 Tbsp. olive oil
1 Tbsp. parsley
Salt and pepper, to taste
- Whisk together the eggs, milk, parsley and salt and pepper. Set aside.
- Sauté the pepper and sundried tomatoes in 1 tbsp. of olive oil for one minute, over medium-high heat, in a nonstick pan.
- Add the frozen spinach and cook until warmed through.
- Reduce the heat to low. Add the egg mixture.
- Cook on low heat for about five minutes, until the top of the frittata begins to brown, but make sure the bottom does not burn. Flip the frittata and cook on low for another one to two minutes.
- Remove the pan from the heat, and let the frittata sit for 10 minutes before serving.
Another Easy Way to Care for Your Eyes
Eating healthy foods is one easy way to help care for your eyes. Visiting your eye doctor for your yearly checkup is another one. By visiting your eye doctor regularly, he or she can monitor the health of your eyes and suggest treatment options for any vision problems they may detect.