The foods to eat for healthy eyes

Find out which foods will help keep your eyes healthy, plus get recipe suggestions to incorporate them in your diet

The foods to eat for healthy eyes

Source: Web exclusive: December 2008

Eye health is something that often gets neglected’other than getting our eyes checked for loss of vision, most of us don’t think about it. But did you know that there are nutrition choices you can make to help keep your eyes healthy in the long term? Here are seven top food picks from the CNIB, plus recipes to try using these ingredients. (Get the full list at

1. Eggs

Why eat them: They contain vitamin A, which helps the retina function properly and lessens the risk of age-related macular degeneraton and cataracts.

Recipes to try:
Eggs Florentine
Guacamole, Egg & Arugula on Crackers
Eggs Benedict

2. Raspberries

Why eat them: They contain vitamin C, which may reduce the risk of cataract formation.

Recipes to try:
Raspberry Macaroons with Almonds
Raspberry and Passion Fruit Sponge Roll

3. Almonds

Why eat them: They contain vitamin E, which helps slow the progress of age-related eye disease and may help prevent cataracts.

Recipes to try:
Chocolate Almond Smoothie
Almond-Currant Couscous
Swordfish with Spicy Almond Crust

4. Broccoli

Why eat it: It contains lutein, which may help prevent age-related macular degeneration and cataracts. Cooking the broccoli, even lightly, helps release the lutein.

Recipes to try:
Immune-Boost Broccoli Soup
Indian Chicken and Broccoli Wrap

5. Salmon

Why eat it: It contains omega-3 fatty acids, which are associated with a lower risk of age-related macular degeneration.

Recipes to try:
Smoked Salmon on Mixed Salad Greens
French Roasted Salmon
Salmon Chowder with Buttery Crumb Topping

6. Spinach

Why eat it: It contains zeaxanthin, which protects the eye from oxidization and light damage.

Recipes to try:
Chicken and Spinach Roulades
Millet with Spinach and Pine Nuts
Tarragon Chicken with Baby Spinach

7. Yogurt

Why eat it: It contains zinc, which helps the body absorb antioxidants such as vitamin A.

Recipes to try:
Strawberry Yogurt Smoothie
Baked Eggplant with Yogurt
Raspberry Frozen Yogurt

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