One of the best ways to preserve and protect your vision is by maintaining a healthy diet. Orange-colored fruits and vegetables contain beta-carotene, a type of Vitamin A that keeps the retina healthy. Dark, leafy greens like kale and spinach are packed with antioxidants that can lower the risk of macular degeneration. Similarly, fatty fish like salmon and sardines can prevent dry eye syndrome.
With diet being an important part of your eye health, we’ve included a few of our favorite recipes below. Sometimes, it’s hard to know what to do with things like kale or berries, so let these ideas inspire you!
● 1 cup romaine, chopped
● 1 cup baby spinach
● 1 chicken breast, cooked and diced
● ½ cup frozen peas
● ½ orange pepper, diced
● ¼ cup slivered almonds
● ½ orange, peeled and chopped
Add your favorite dressing or use the dressing recommended in the recipe. Combine ingredients and enjoy!
● 2 pounds broccoli, stems trimmed and chopped
● 3 tablespoons extra virgin olive oil
● 6 cloves garlic, chopped
● 6 anchovy fillets, chopped
● ¼ teaspoon salt
● ¼ teaspoon crushed red pepper (optional)
● Ground pepper to taste
Boil broccoli until tender, usually 3 to 5 minutes. Heat oil in a saucepan. Add garlic, anchovies and crushed red pepper until garlic is cooked, 1 to 2 minutes. Add the broccoli, coat and cook for 2 minutes. Season with salt and pepper.
● 1 tablespoon garlic powder
● 1 tablespoon dried basil
● ½ teaspoon salt
● 4 6-ounce salmon filets
● 2 tablespoons butter
● 4 lemon wedges
Stir together garlic powder, basil, and salt. Rub onto salmon filets. Melt butter in skillet. Cook salmon in butter until browned, about 5 minutes each side. Serve with lemon wedges and a green salad.
● 1 cup frozen mixed berries
● 1 frozen ripe banana
● ½ cup low-fat vanilla yogurt
● ¼ cup orange juice
● 1 teaspoon honey (optional)
Combine all ingredients in a blender until smooth. Garnish with fresh berries.
● 2 large eggs
● 1 teaspoon olive oil
● 3 cups baby spinach
● 1-2 tablespoons grated Parmesan
● Salt and pepper to taste
● Crushed red pepper flakes (optional)
Whisk eggs in a bowl. Season with salt and pepper and set aside. Heat olive oil in skillet. Add baby spinach until cooked, about 1 minute. Add eggs, stir occasionally for 1 minute. Stir in parmesan cheese. Sprinkle with red pepper flakes.
These recipes are easy enough to include in your regular diet. Enjoy!