As we age, the likelihood of eye diseases unfortunately increases, so it makes sense to try and protect our vision by making a few lifestyle changes. Alongside being more physically active, one of the best ways to promote improved eyesight is to alter our diets by eating more of the good stuff and less of the bad.
Science shows that four main nutrients can significantly boost our visual abilities—lutein, zeaxanthin, omega-3 fatty acids, and zinc—all play crucial roles in supporting eye health.
To help you get started, we have compiled six ultra-easy recipes that, when consumed regularly, can help increase the chances of eyesight improvement.
1. Tomato Spinach Pasta
Not only is this meal delicious, but it also provides our bodies with reasonable amounts of lutein and zeaxanthin. The bright yellow color of pasta is mainly due to its lutein content, while spinach, tomato, and basil contribute reasonable amounts of zeaxanthin.
Tomato Spinach Pasta
Studies have shown that lutein improves the visual capabilities of people with age-related cataracts and macular degeneration. Zeaxanthin also fights cataracts and helps promote better vision into old age.
Ingredients:
- 2 cups of pasta
- Extra virgin olive oil
- 1 chopped clove of garlic
- 1 teaspoon of basil
- A handful of spinach
- A jar of tomato pasta sauce
Instructions:
- Cook the pasta in boiling water until tender, then drain.
- Stir in the pasta sauce first, followed by two tablespoons of olive oil.
- Add the garlic, basil, and spinach, then cook on medium heat for around 3 minutes.
- Enjoy!
2. Eye Health Smoothie
In our modern lives, it is not always possible to cook or bake every evening—many of us simply don’t have the time. Smoothies can be a great way to get the vitamins and minerals we need without spending too much time preparing food.
Eye Health Smoothie
This eye health smoothie focuses on foods with significant amounts of lutein and zeaxanthin.
Ingredients:
- 60 grams of cooked kale
- Half a teaspoon of wheat germ oil
- 150 ml of milk
- 90 grams of peeled kiwi fruit
- Half a banana
Instructions:
- Simply put the ingredients in a blender and mix until smooth.
- Depending on the ripeness of the fruit, more liquid may be needed – if so, just add extra milk or water!
3. Tuna Bean Salad
Omega-3 fatty acids tend to have an anti-inflammatory effect on the eyes, and high dietary levels can reduce the symptoms of dry eye. In addition, people who eat more significant amounts of omega-3-containing fish have a lower risk of developing age-related macular degeneration.
Tuna Bean Salad
It makes sense to eat meals that help to supply us with more of these fatty acids. While most fish are good sources, beans also provide a decent contribution.
Ingredients:
- 1 can of kidney beans
- 1 can of tuna
- Half a chopped onion
- A handful of washed spinach
- Extra virgin olive oil
- Dried oregano
Instructions:
- Add all the food to a bowl, then stir in a tablespoon of olive oil and mix.
- Use oregano, salt, and pepper for extra taste.
4. Sautéed Spinach and Mushroom
Zinc is often an under-promoted mineral that can have a significant impact on our eyes. Scientific studies over twenty years have demonstrated that it can slow down eye degeneration and help to lower our chances of developing advanced macular degeneration by 25%.
Sautéed Spinach and Mushrooms
Due to the increase in fast food, fewer of us are eating vegetables, seeds, and nuts, which could be contributing to zinc deficiency and poorer vision. This delicious recipe will help rectify that!
Ingredients:
- 230 grams of sliced mushrooms
- A clove of chopped garlic
- A pinch of oregano
- 500 grams of washed spinach
- Extra virgin olive oil
Instructions:
- Cook the mushrooms in olive oil for 5 minutes on high heat.
- Add the garlic, oregano, and spinach, then cook on medium heat for a further 5 minutes.
5. Salmon and Sweet Potato
Salmon is rich in omega-3 fatty acids and vitamin D, both of which are beneficial for eye health. Sweet potatoes provide beta-carotene, which the body converts into vitamin A, crucial for good vision.
Salmon and Sweet Potato
Ingredients:
- 2 salmon fillets
- 2 medium sweet potatoes
- 1 tablespoon of olive oil
- A pinch of salt and pepper
- A sprig of dill
Instructions:
- Preheat your oven to 200°C (400°F).
- Peel and cut the sweet potatoes into cubes, then toss them in olive oil, salt, and pepper.
- Place the sweet potatoes on a baking tray and bake for 25 minutes.
- Season the salmon with salt, pepper, and dill, then bake for the last 15 minutes alongside the sweet potatoes.
6. Carrot and Orange Juice
Carrots are well known for their beta-carotene content, which is essential for eye health. Oranges provide vitamin C, which is also beneficial for maintaining good vision.
Carrot and Orange Juice
Ingredients:
- 3 large carrots, peeled and chopped
- 2 oranges, peeled
- A small piece of ginger (optional)
- Water as needed
Instructions:
- Blend the carrots, oranges, and ginger with a bit of water until smooth.
- Strain the mixture if desired and enjoy a refreshing, eye-healthy drink.
These meal ideas can all help nourish our eyes with the nutrients they need and may contribute to better long-term eye health. If your vision is already at a poor level, it may be better to look into surgical options, too.
For professional advice and treatments, contact Precision Vision London at 020 3884 6805 or book online. Prioritize your eye health today and enjoy a clearer tomorrow!
