Food That’s Good for Your Eyes and Your Taste Buds

You know how important your vision is. Imagine navigating the world without it. Did you know that certain types of foods can improve your eye health?

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These Vitamin-Rich Foods are Good for your Eye Health

You probably already know that carrots are good for your eyes, but have you ever thought about what’s in them? Things like vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 acids all help your eyes stay healthy. They can help prevent cataracts and age-related macular degeneration (AMD).

But, where can you find them? Spinach and Kale also have antioxidants that protect your eyes from damage. Damage can come from sunlight, cigarette smoke, and even the air around you. They also have lutein and zeaxanthin.

Grapefruit, strawberries, and Brussels are full of vitamin C. Vitamin C is considered the king of antioxidants, so stock up on food that contains this as often as you can!

Seeds, nuts, and wheat germ have vitamins C and E. These foods work together to enhance your eye health and keep your tissues healthy. Turkey, oysters, crab, salmon, sardines, and herring contain zinc and lots of omega-3 fatty acids which may reduce the risk of dry eyes.

Pumpkin and sweet potatoes contain vitamin A, which can help with night vision.

The 5 Best Foods for Eye Health

Some of the previously mentioned food to support healthy vision isn’t the greatest to eat on their own. It would be better to incorporate the taste of them into some delicious meals.

We’ve put together some of our favorite recipes below – they all include foods and vitamins to improve your eye health.

1. Cheese & Spinach Stuffed Portobello Mushrooms

This is a yummy way to create the taste of pizza, but it’s still a really healthy hors d'oeuvre, appetizer, or starter. This recipe works best with large Portobello caps. Though, if you find smaller ones, buy a couple of extra so you can spread the ingredients evenly.

You will need:

4 large Portobello mushroom caps
¼ of a teaspoon of salt
¼ of a teaspoon of freshly ground pepper
1 cup of part-skim ricotta cheese
1 cup of finely chopped fresh spinach
½ a cup of finely shredded Parmesan cheese
2 tablespoons finely chopped Kalamata olives
½ a teaspoon of Italian seasoning
¾ a cup of prepared marina sauce.

It will take around 40 minutes from start to finish. Check out the full recipe.

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2. Easy Salmon Cakes

If you're looking for delicious foods that can help improve your eye health, salmon cakes are packed with omega-3s. It will work for both fresh and canned salmon.

You will need:

3 teaspoons of extra virgin olive oil
1 small onion, finely chopped
2 tablespoons chopped fresh parsley
15 ounces of canned salmon, or 1 ½ cups of cooked salmon
1 large egg, lightly beaten
1 ½ teaspoons of Dijon mustard
1 ¾ cups of fresh whole wheat breadcrumbs
½ teaspoon freshly ground pepper
Creamy dill sauce
1 lemon cut into wedges.

It should take around 45 minutes in total to make. Here is the full recipe.

3. Strawberry Blueberry Compote in Red Wine Syrup

This is a fun combination of flavorful fruits and food that's good for your eyes and health. It should only take around half an hour to make. This is a great recipe for a party, as it serves 8.

You will need:

1 cup of dry red wine
¼ cup of sugar
½ teaspoon of whole black peppercorns
2 (2 ½ inch) orange rind strips
1 cinnamon stick
1 bay leaf
4 cups sliced strawberries
1 cup of blueberries

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4. Rosemary Roasted Almonds

Rosemary roasted almonds are an easy snack that can help maintain your eye health and satisfy your cravings. There’s nothing worse than being hungry in the middle of the day. Spending 20 minutes or less each day to make delicious food such as rosemary roasted almonds is an easy way to preserve the health of your vision.

You will need:

1 tablespoon finely chopped fresh rosemary
1 tablespoon of extra virgin olive oil
1 teaspoon of Chile powder
3.4 teaspoons of kosher salt
Dash of ground red pepper
1 bag of whole almonds

5. Green Eggs and Ham Frittata

Who doesn’t love some classic green eggs and ham? If you are searching for food that is good for your eyes, this meal features leeks, dills, spinach, and Havarti cheese. It will take around an hour to make and bake.

You will need:

8 large eggs
1 ½ teaspoons of dried dill
¼ teaspoon of salt
¼ teaspoon of freshly ground pepper
2 tablespoons of extra virgin olive oil
2 leeks, white and light green parts only, diced
1 5-ounce bag of baby spinach, chopped
½ cup of diced ham
½ cup of shredded Havarti or muenster cheese.

Food that’s good for your eyes doesn’t have to taste bad. You can easily find food that’s good for your vision and good to eat. These meals are both literally and figuratively a feast for your eyes. If you need help preserving or improving your vision, give our team of ophthalmologists a call by phone at (877) 852-8463. Our team offers innovative eye care solutions such as cataract eye surgery, blepharoplasty treatments, LASIK surgery, and refractive lens exchange eye care options. Our team of ophthalmologists in Battle Creek, MI, and other areas are committed to helping you enhance your sight and health.

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