Recipes for Eye Health
Did you know food is one of the best ways to maintain healthy eyes?
The Age-Related Eye Disease Study (AREDS) found that there are several nutrients we get from food that are vital in maintaining healthy eyes. The study shows that zinc, copper, vitamin C, vitamin E and beta-carotene reduce the risk of eye problems as we age. PubMed Central, a highly respected database from the National Institutes of Health, found that omega-3 fatty acids– zeaxanthin, copper and lutein provide significant benefits to our eyes.
American Optometric Association (AOA) and the American Academy of Ophthalmogy (AAO) use the Age-Related Eye Disease Study to suggest several foods for optimal eye health.
Here are a few easy, nutrient dense snacks we love for our eye health!
1. Chia seed pudding
Seeds are high in omega-3s! Chia seed pudding is a yummy and easy way to work in nutrients. They can be found in your local grocery store.
Start by pouring one cup of your preferred milk into a mason jar or bowl. Add 3-4 tablespoons of your chia seeds and stir. Let the mixture sit overnight. For a sweeter taste, feel free to add honey!
This 3-minute snack can be made before bedtime and is ready for you in the morning!
2. Tuna salad sandwich
Fish is packed with omega-3 fatty acids. Tuna salad is perfect for those with a savory appetite, it is protein packed too!
You will need a can of tuna in water, celery, mayonnaise, red onion, pickle relish and spices of your choice. Drain the liquid from the tuna and place the tuna into a bowl. Take 1-2 tablespoons of mayonnaise and stir into the tuna.
Next, finely chop the celery and red onion and mix into the mayonnaise and tuna. Jazz up the salad with your choice of spices, we recommend salt, pepper, garlic powder, relish and lemon juice.
Enjoy with chips or on toasted bread!
3. Citrus Salad
Oranges and Grapefruits are rich in vitamin C, which is an antioxidant and is recommended by the AOA to comat against aging eyes. Leafy greens such as kale and spinach are also packed with vitamin C.
Throw these citrus fruits into your favorite spinach or kale salad for an eye-loving meal. We recommend a lemon vinaigrette to top it off. This is a perfect, light summer salad!
4. Grab and Go
A handul of peanuts or a baggy of carrots are great for a quick, nutrient filled snack. Carrots contain vitamin A and beta carotene while nuts are rich in omega-3 fatty acids and vitamin E.