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 cnib.ca.)
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
Don't miss out! Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.
Web exclusive: December 2008
