Vitamin A
Vitamin A is an essential component of rhodopsin, a light-sensitive pigment found in the retina, and supports the healthy functioning of the cornea and conjunctival membranes. Beef liver is an excellent source of Vitamin A. This recipe for Beef Liver and Onions is considered one of the best for the classic dish.
Vitamin C
Vitamin C is often associated with eye health and the widespread belief is completely true! Vitamin C is an ascorbic acid that promotes healthy blood vessels and the neutralization of oxidative damage that could lead to cataracts or AMD progression. While a good ol’ glass of orange juice can typically get the job done, this Strawberry Sunrise smoothie is the perfect way to start your day.
Vitamin E
Much like Vitamin C, Vitamin E also neutralizes oxidative damage to reduce the risk of cataracts or AMD progression. Easily enough, a bowl of cereal is a great way to incorporate the vitamin. Not a fan of the ones you find in stores? Try making your own at home!
Zinc
Zinc serves your eyes in a variety of ways including helping Vitamin A to produce melanin to protect your eyes, improve night vision, and delay AMD progression. Oysters are an excellent source of zinc and this recipe for Oyster Stew is the perfect way to enjoy an evening spent at home.
Essential Fatty Acids
Essential Fatty Acids promote visual development, proper retinal function, and help to keep eyes moist throughout the day. Salmon is a great way to incorporate them into your diet and this recipe for Cedar Planked Salmon is great for grilling.
Lutein and Zeaxanthin
Another set of vitamins to help neutralize oxidative damage, they also filter high-energy blue light that reaches the eye. Kale is an incredibly versatile way to incorporate the nutrients. Try this Kale, Quinoa, and Avocado Salad to start!
Incorporating healthy recipes such as the ones listed above can make a powerful difference in eye health. However, it’s important to remember to schedule regular eye exams to receive professional eye care.
