Post Author: Alice Kay
Good eye health is essential for comfort and productivity. But in Canada, over 1.2 million people were recorded to suffer from vision loss as recently as 2021—and this number is projected to swell to 2 million people by 2050. With statistics like this, it’s crucial to protect your eyes. And one of the best ways to prevent declining eye health and vision is by simply improving your diet.
Fortunately, the best foods for eye health can be easily accessible, as they include red and green leafy vegetables, citrus fruits, dairy products, whole grains, nuts and seeds, and oily fish. These foods are rich in eye-friendly nutrients like vitamins A, C, and E, as well as lutein, zeaxanthin, omega-3 fats, and zinc, which protect your eyes in various ways.
Of course, incorporating these into your diet can be overwhelming. So, if you don’t know where to start, these delicious recipes can help launch your journey to better eye health!
Rainbow balsamic carrots
Carrots are the ingredient most commonly associated with eye health. They contain beta-carotene and lutein, antioxidants that protect your eyes from cell-damaging free radicals and promote vitamin A production to prevent dry eyes and night blindness. Fortunately, you can enjoy these benefits by serving easy-to-make rainbow balsamic carrots, using orange, purple, red, yellow, and white varieties you can buy in assorted bags. Bake them with a seasoning of extra virgin olive oil, balsamic vinegar, parsley, rosemary, pink salt, and pepper for a healthy side dish!
Avocado and egg breakfast sandwich
This dish combines two of the best and most versatile ingredients that are good for your eyes. Eggs contain vitamin A and zinc (which protects the eyes from UV rays), while avocados are rich in vitamin E (which reduces the risk of retinal degeneration and blindness). Both ingredients also contain lutein, which reduces the risk of UV oxidative damage that leads to age-related eye damage.
To make your avocado and egg breakfast sandwich, whisk some eggs and pepper and fry the mixture until creamy and softly set. In a separate bowl, mix some avocado, lime juice, and a pinch of salt and pepper. Layer the avocado mixture and scrambled eggs on an English muffin with lettuce, cucumber, and sprouts, and you’re ready to eat your eye-healthy meal!
Topped Greek yogurt
Greek yogurt topped with nuts, seeds, and citrus fruits can be tasty, convenient, and incredibly healthy for your vision. Nuts and seeds contain vitamin E and zinc. Meanwhile, citrus fruits are rich in lutein, zeaxanthin, and vitamin C (which helps maintain cell health and minimizes cataracts and age-related macular degeneration).
Dairy products like yogurt are also great for your eyes since they contain vitamin A and zinc. Fortunately, these ingredients can be easily stored, making for a quick, healthy go-to snack. Just top your Greek yogurt with nuts and seeds (like walnuts, cashews, pumpkin seeds, and chia seeds) and add sliced citrus fruits like orange and grapefruit. Add a drizzle of honey, and you have a super snack for your eyes.
Baked fish and potato casserole
This dish can grant you vitamin C-rich potatoes and fish like salmon, cod, or haddock, full of omega-3 fats that improve dry eyes and vision impairment. And though making it sounds intricate, it's actually a fairly simple process. To get started on your baked fish and potato casserole, grease your baking dish and layer it with potatoes and onions. Pour over a mixture of milk, cheese, flour, mustard, fine herbs, salt, and pepper. Arrange your fish on top, spoon on some of the milk mixture, cover with foil, and bake. Once done, cover the casserole with panko crumbs moistened in melted butter and cheese, and bake for an additional 15 minutes until bubbly and golden.
Watching your diet is a great way to care for your eyes. With these four simple and delicious dishes, you can treat your eye