Allergy season is just around the corner and given the pandemic, we hope to come through with our mental health and well-being intact. But what about our eye health? In this article, we’ll explore how a healthy diet can limit the use of tissues and eye drops to help treat those dry eyes!
Most of the time we are unaware of our eyes not functioning properly until the warning signals disappear. In the world of eye care, those signs include blurry vision, headaches, and/or watery eyes. Much of this can be prevented with one simple step. Eating healthy and a well-balanced diet! We have provided a quick checklist of diets and recipes that are powerful health agents. So, the next time you’re out to grab a bite or at the supermarket for your weekly grocery shopping, you will have a head start on what to include on your shopping list.
The Best Diets For Healthy Eyes
The Mediterranean Diet
The Mediterranean diet is inspired by the traditional eating habits of people living near the Mediterranean Sea in countries like Italy and Greece. This diet is predominantly based on plants and seafood, which reduces your risk of heart disease and age-related macular degeneration (AMD).
The Mediterranean diet includes:
-
Green leafy vegetables and colorful fruits
-
Nuts like almonds, cashews, and walnuts
-
Seafood
-
Olive oil
-
Whole-grain bread, cereal, and pasta
-
Herbs and spices
-
Dairy (yogurt and cheese) and eggs
-
Red wine with dinner
Low-Glycemic Index Diet
People who have or are at risk of diabetes or age-related macular degeneration (AMD) can profit by following a low-glycemic index (low-GI) diet.
With diabetes, blood sugar levels can shoot up and cause serious health problems, including vision loss. Some foods lead to rapid spikes in blood sugar (high-GI); you can avoid quick blood sugar spikes with low-GI food swaps.
A Low-Glycemic Index Diet includes:
-
Oatmeal or muesli over-sweetened breakfast cereal
-
Brown rice over white rice
-
Whole-grain bread over white bread
-
Wheat pasta or sweet potato over a baked potato
-
Nuts over chips
Super Easy Salad Recipes For Healthy Eyes
These three super easy salad recipes will nourish your eyes – this is one medicine you’ll love taking! Colorful fruits and vegetables are excellent sources of antioxidants and vitamins that are crucial for good eye health. help you and your eyes feel better every day.
1. Eye-Healthy Chicken Salad Recipe
This vibrant vitamin-packed salad makes a great addition to any outdoor lunch! Loaded with lutein, vitamin C, vitamin E, and zinc—it will feed your stomach as well as your vision.
Ingredients (serves 1):
For the salad:
-
1 cup lettuce, chopped into bite-size pieces
-
1 cup baby spinach
-
1 cooked chicken breast, sliced diagonally
-
1/2 cup peas
-
1/2 orange pepper
-
1/4 cup almonds, diced
-
1/2 orange, peeled and chopped
For the dressing:
-
1/4 cup plain non-fat Greek yogurt
-
1 tablespoon chat masala
-
1 garlic clove
-
Juice of half an orange
-
Salt and pepper, to taste
Preparation:
Step 1
Add all the salad ingredients to a plate or in a bowl.
Step 2
In a separate bowl, add all the dressing ingredients and stir until well-mixed.
Step 3
Drizzle the dressing over the salad, toss and serve.
2. Eye-Healthy Deli-Style Kale Salad Recipe
Leafy greens such as kale, spinach, and collard greens, contain high amounts of lutein and zeaxanthin and can be used to make scrumptious smoothies too. These greens are powerful antioxidants that shield the retina from the damaging consequences of UV rays and blue light.
Ingredients (serves 4):
For the salad:
-
4 cups raw kale
-
1/4 cup dried figs or apricots, chopped
-
4 green onions
-
1 medium carrot, finely sliced
-
¼ cup roasted soybeans
-
1 pomegranate
For the dressing:
-
2 tablespoons mayonnaise
-
2 tablespoons plain yogurt
-
2 teaspoons vinegar (apple cider vinegar or white vinegar)
-
2 teaspoons honey or maple syrup
-
Salt and pepper, to taste
Preparation:
Step 1
Remove the ribs from kale leaves, and roughly chop them into bite-sized pieces.
Step 2
Add them to a large bowl. Add the dried figs or apricots, onions, carrots and toss them together.
Step 3
In a small bowl, add all the dressing ingredients and mix well.
Step 4
Pour the dressing over the salad and give it a nice toss. Sprinkle the roasted soybeans on top and relish! You can enjoy this salad cold or warm.
3. Eye-Healthy Tangy Carrot Salad Recipe
This colorful salad is a great weekend side dish and can liven up your leftover meals as well. Carrots are packed with eye-healthy beta-carotene and also include significant volumes of fiber, potassium, and vitamin C.
Ingredients (serves 4):
For the salad:
-
1/2 cup pumpkin seeds
-
Toasted pine nuts or sunflower seeds
-
8 large carrots
-
1 and 1/2 cups rocket or romaine lettuce
-
1/2 cup dried cranberries, chopped
-
Cherries or golden raisins
-
1/4 cup pitted dates (optional)
-
1/2 cup chickpeas (optional)
For the dressing:
-
1/3 cup orange juice concentrate
-
2 tablespoons lime juice
-
3 tablespoons extra-virgin olive oil
-
1 teaspoon ground cumin
-
1/4 teaspoon cayenne pepper
-
Salt and pepper, to taste
Preparation:
Step 1
Toast the nuts or seeds in a dry skillet over medium heat for two to three minutes until golden brown (don’t let them burn). Salt lightly if desired, remove from the pan, and let it cool.
Step 2
Grate the carrots or spiral them using a vegetable peeler.
Step 3
In a large bowl, add carrots, lettuce, dried fruit, any other ingredients you choose and mix well.
Step 4
In a small bowl, add all the dressing ingredients and stir well. Pour over the salad and toss. Sprinkle the toasted nuts or seeds over the top, and serve.
As you think about ideas to improve your eye health, remember: vitamin pills and nutritional supplements are not a cure for eye disease, nor will they give you back vision that you may have already lost. However, good nutrition at all ages is important for your entire body and performs an important role in sustaining healthy eyes.
