Good eye health starts with the food on your plate.
Research has shown that eating certain food groups can support your eye development and reduce the risk of age-related Macular Degeneration. Consuming nutrients like lutein, zeaxanthin, omega-3 fatty acids, vitamins A, C, D and E, zinc and carotenoids are important for overall eye health.
Here you will find recipes that are rich with vitamins and nutrients for better vision and health!
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Salmon with crunchy slaw and macadamias
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes. Consider incorporating fish into your meal plan a few days a week. | Recipe is sourced from here |
Ingredients
1.5 tbs Olive oil, divided
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Method20mins Prep | 10mins Cook | 4 Servings | Easy To Cook
Step 1 In a large heavy non-stick frying pan over medium heat, heat
Meanwhile, in a large bowl, whisk lime zest, 2 tablespoons of
Divide the slaw among 4 plates and top with the salmon. Sprinkle the macadamias over the slaw and serve with lime wedges. | ![]() |
Cataract Fighting Green Smoothie
Leafy green vegetables are rich in both lutein and zeaxanthinand are also a good source of eye-friendly vitamin C.
Well- known leafy greens include:
These reduce the risk of chronic eye diseases, including macular degeneration and cataracts. | ![]() |
Ingredients
6 Strawberries or 10 blueberries
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Method5mins Prep | 1mins Blend | 1 Servings | Easy To Make
Step 1 Prepare fruit and veggies for blender
Add all ingredients to the blender, add spinach a little at a time.
Add ice, this makes the smoothie cold and also helps puree the smoothie to a nicer consistency.
Step 4 Finish smoothie with Extra Olive Oil, blend until perfectly smooth. | ![]() |
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Poached Egg and Avocado ToastEggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss.
Eggs are also good sources of vitamins C and E, and zinc.
Avocados also contain a nutrient called lutein, which research has found to promote good eye health. | ![]() |
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Ingredients
2 eggs
2 Slices whole grain bread
1/3 avocado
2 TBS Shaved Parmesan cheese
5 Quartered cherry tomatoes for serving
1 TSP Lemon juice
1 TSP Vinegar
Salt and pepper for topping
Fresh herbs (parsley, thyme, or basil) for topping | ![]() |
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Method5mins Prep | 1mins Blend | 1 Servings | Easy To Make
STEP 1 Poached Eggs: Bring a pan of water filled at least 5cm deep to a simmer. Add a drop of vinegar and stir the water to create a gentle whirlpool.
STEP 2
STEP 3
STEP 4
STEP 5
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