Good nutrition is essential for maintaining healthy vision. Foods rich in vitamins A, C, and E, along with lutein, zeaxanthin, and omega-3 fatty acids, can protect your eyes and reduce the risk of conditions like macular degeneration and cataracts. Here are two easy and delicious recipes to add to your weekly menu, giving your eyes the care they deserve.
Spinach & Sweet Potato Frittata
This savoury dish is loaded with eye-boosting nutrients and is perfect for any meal of the day.
Ingredients:
- 1 cup baby spinach (rich in lutein and zeaxanthin)
- 1 medium sweet potato, cooked and diced (packed with beta-carotene)
- 6 large eggs (source of vitamin A and zinc)
- 1/4 cup milk or unsweetened almond milk
- 1/4 cup feta cheese (optional)
- 1 small onion, diced
- 1 tablespoon olive oil
- Salt and pepper, to taste
Method:
- Preheat your oven to 180°C.
- Heat olive oil in an oven-safe pan over medium heat. Sauté the onion until soft.
- Add sweet potato and spinach, stirring until the spinach wilts.
- In a bowl, whisk eggs, milk, salt, and pepper. Pour the mixture into the pan.
- Sprinkle feta cheese on top if desired.
- Cook on the stovetop for 2–3 minutes, then transfer to the oven. Bake for 10–12 minutes, or until set.
Slice into wedges and serve.
Why It’s Great for Your Eyes: Spinach provides antioxidants like lutein, while sweet potatoes deliver beta-carotene, essential for preventing eye dryness and improving night vision.
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Berry-Banana Smoothie
A refreshing and antioxidant-rich drink to keep your eyes healthy and energised.
Ingredients:
- 1 cup blueberries (full of antioxidants for eye protection)
- 1 ripe banana (a good source of vitamin A)
- 1 cup baby spinach (adds lutein for retina health)
- 1/2 cup carrot juice or 1 medium carrot (provides beta-carotene)
- 1 cup unsweetened almond milk (contains vitamin E)
- 1 tablespoon chia seeds (omega-3 fatty acids for eye lubrication)
- Ice cubes (optional)
Method:
- Add all ingredients to a blender.
- Blend until smooth, adding more almond milk for a thinner consistency if needed.
- Pour into a glass and enjoy immediately.
Why It’s Great for Your Eyes: This smoothie combines powerful antioxidants, vitamins, and omega-3 fatty acids to protect against eye strain and inflammation.
Including these recipes in your diet is an easy way to support your vision. Combine good nutrition with regular eye check-ups to maintain optimal eye health. Try these recipes today—your eyes will thank you!