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The 35 Best Foods For Eye Health (With Recipes Included)

We often believe that vision loss is inevitable, but that’s not often the case. You can slow, and even stop, the process with a proper diet, exercise, and some easy to implement healthy habits.

In fact, what if we told you that your food habits influence your eyesight?

You probably won’t believe it.

But it’s actually true. Super true, to be honest.

In 2001, the National Eye Institute published the Age-Related Eye Disease Study and updated it in 2013. The study found that a series of nutrients and vitamins could reduce the risk of developing age-related macular degeneration and other eye diseases.

By the same token, the American Academy of Ophthalmology also recommends the AREDS eye health supplements for a proper eye health care.

Today, we decided to go further and show you 35 of the best foods for eye health.

You’ll find that carrots are not the only food that your eyes need to be healthy. There are tons of other amazing meals and snacks that will help you protect and improve your vision.

Are you eating the foods that are best for your eyes?

Don’t worry, if you don’t, keep reading, and you will learn a lot about the best foods for your eyes!

Table of Contents

  1. Broccoli
  2. Brussels’ Sprouts
  3. Collard Greens
  4. Corn
  5. Eggs
  6. Kale
  7. Orange
  8. Papaya
  9. Lettuce
  10. Spinach
  11. Squash
  12. Flaxseed
  13. Salmon
  14. Tuna
  15. Walnuts
  16. Apricot
  17. Mango
  18. Red Pepper
  19. Ricotta Cheese
  20. Strawberries
  21. Almonds
  22. Peanut Butter
  23. Chickpeas
  24. Oysters
  25. Pork Chops
  26. Beef
  27. Halibut
  28. Yogurt
  29. Cantaloupe
  30. Sunflower Seeds
  31. Nectarines
  32. Sardines
  33. Grapefruit
  34. Carrots
  35. Wheat Germ
    1. Astaxanthin
    2. Antarctic Krill Oil
    3. Conjugated Linoleic Acid
    4. Pumpkin Seed Oil
    5. Beta Carotene

      7 Tips To Keep Your Eyes Healthy

      We often take our eyes for granted and simply decide that glasses are the only treatment we need but, sadly, that’s often not the case.

      Our peepers need more than eyeglasses or contact lenses to stay healthy, and a proper eye health care starts by acknowledging this fact.

       So, how should we start to take care of our eyes?

      1. Have A Comprehensive Dilated Eye Exam

      Good health always starts with a visit to the doctor and your eyes are no exception.

      Even if you think your eyes are fine, a comprehensive dilated eye exam is the only way to be completely sure. Some people don’t even realize they’re having a vision problem because some of the most common eye conditions other than myopia and astigmatism such as glaucoma, diabetic retinopathy, or age-related macular degeneration often show no warning signs.

      During the exam, your doctor will place drops in your eyes to dilate your pupil and to take a good look at the back of your eyes and examine them for any signs of disease.

      Besides, as you age, it’s more and more important to see a doctor. If you are between 40 and 70 years old, it’s often recommended you go at least every 2 years to the eye doctor as a part of your eye health care routine.

      2. Know Your Family’s Eye Health History

      Many eye diseases have a genetic component and informing yourself about your family’s eye health history is a great way to dispel any doubt about your eyes. Ask your immediate family about their health history and take precautions in case any of them suffer from any condition; this will help you determine the right course of action an and take preventive measures to make sure your eyes are healthy. 

      3. Eat Right To Protect Your Sight

      You are what you eat. And, in this case, you can protect your vision by eating right. There are many foods that contain tons of vitamins necessary for your eye health. In fact, a healthy diet for eye health includes vitamins and micronutrients such as vitamin A, B, C, D, E, and K as well as omega-3.

      All of these vitamins and micronutrients are great eye health supplements and can help you treat age-related macular degeneration, cataracts, and even refractory diseases such as myopia and astigmatism

      4. Quit Smoking or Never Start

      If you smoke, remember that it’s never too late to stop, particularly because of the health problems associated with smoking.

      However, did you know that smoking also affects your vision?

      Smoking increases your risks of developing a cloudy vision, cataracts, blurry vision in one eye, and other eye diseases. Besides, the more you smoke, the higher the risk. People who smoke are also more prone to suffer from retina-related diseases.

      Think twice before puffing.

      5. Maintain A Healthy Weight

      Keeping a healthy, stable weight is also a fundamental part of a healthy pair of eyes. A good diet for healthy eyes makes sure you keep them in good shape.

      Besides, studies have found that an excess of body weight predisposes you to systemic diseases that cause vision loss and increased eye pressure.

      For instance, high blood pressure and high blood sugar can cause hypertensive retinopathy and vein occlusion, both of which cause progressive vision loss.

      6. Wear Protective Eyewear

      Eye injuries are much more common than we think. According to the National Institute for Occupational Safety and Heath, every day, 2,000 workers suffer job-related eye injuries. That’s a lot. But you can protect your eyes easier than you think. In fact, the right eye protection could prevent almost 90% of these injuries.

      There are many ways you can hurt your eyes, and a pair of goggles is a cheap and effective way to prevent accidents. Keep in mind that every job can be harmful to your eyes. Besides foreign objects, chemicals, splashes, grease, oil, steam, and UV rays can hurt your vision.

      7. Give Your Eyes A Rest

      Rest is one of the most underrated eye health tips. Everybody tells you to rest, but we don’t do it enough.

      However, you have to keep in mind that there’s a condition associated with eye strain and computer usage called computer vision syndrome that results from prolonged use of digital devices.

      Most prolonged users experience eye fatigue after using screens for extended periods, and since we spend as much as 7 hours on our screens, a rest is necessary.

      35 Best Foods For Eye Health

      Adding some eye health supplements can really help your vision. What’s more, medical research has linked eye-friendly nutrients such as lutein, zeaxanthin, astaxanthin, vitamins, and zinc to reducing the risk of eye diseases

      Believe it or not, some of the foods good for eye health are easy to find and to prepare. You don’t need big bucks or fancy tastes to find the best foods for eye health.

      It’s all the contrary! All these food items are available for you in any supermarket.

      1. Broccoli

      Benefits For Your Eyes

      Green vegetables are packed with nutrients that can help you reduce the risk of cataracts, macular degeneration, and retinopathy.

      Specifically, research has shown that green- and yellow-hued foods have been shown to be more effective at reducing the risk for macular degeneration and cataracts than orange ones.

      Main Nutrients and Vitamins

        • Lutein
        • Zeaxanthin
        • Zinc

        Broccoli Quinoa Salad

        broccoli-lutein-eye-health

        Ingredients

        Buttermilk Dressing
          • ¾ cup buttermilk
          • 2 tablespoons olive oil
          • 2 tablespoons vegetable oil
          • 1 tablespoon finely grated lemon zest
          • 1 tablespoon fresh lemon juice
          • 1 teaspoon unseasoned rice vinegar
          • Pinch of freshly ground black pepper
          • 1 teaspoon (or more) fine sea salt
          Salad
            • 1 shallot, finely chopped
            • 2 small heads of broccoli, cut into bite-size florets
            • Kosher salt
            • 1 cup white, red, or black quinoa
            • ½ cup chopped parsley
            • ¼ cup chopped tarragon
            • ¼ cup chopped pistachios

            Preparation

            Dressing
              • Whisk the all the ingredients and 1 tsp. sea salt in a medium bowl
              • Taste and season with more salt if needed
              Salad
                • Stir together the shallot and 2 tbsp. buttermilk dressing in a small bowl and set aside
                • Cook the broccoli in a large pot of boiling salted water until crisp-tender, (about 1 minute) Using a slotted spoon, transfer it to a bowl of ice water; let it cool
                • Drain and place on a kitchen towel-lined baking sheet
                • Return water in the pot to a boil and cook quinoa until slightly al dente (about 12 minutes)
                • Drain and toss quinoa and 2 Tbsp. buttermilk dressing in a large bowl to coat
                • season with salt
                • Add the dressed shallot, broccoli, parsley, tarragon, pistachios, and 2 tbsp. of buttermilk dressing to the quinoa and toss to combine

                2. Brussels’ Sprouts

                Benefits For Your Eyes

                Brussels’ sprouts have plenty of vitamins for eye health. For instance, the vitamin C in the sprouts have been found to strengthen your eyes’ health and even prevent cataracts.

                Main Nutrients and Vitamins

                  • Vitamin A
                  • Vitamin K
                  • Vitamin C
                  • Vitamin B6

                  Roasted Brussels Sprouts With Garlic

                  brussels-sprouts-luetin-eye-health

                  Ingredients

                    • 1-pint brussels sprouts (about a pound)
                    • 4 to 6 tbsp. extra virgin olive oil, to coat bottom of the pan
                    • 5 garlic cloves, peeled
                    • Salt and pepper to taste
                    • 1 tbsp. balsamic vinegar

                    Preparation

                      • Heat oven to 400 degrees
                      • Trim bottom of brussels sprouts, and slice each in half top to bottom
                      • Heat oil in a cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in one layer in pan
                      • Put in garlic, and sprinkle with salt and pepper
                      • Cook, undisturbed, until sprouts, begin to brown on bottom and transfer to oven
                      • Roast, shaking the pan every 5 minutes, until sprouts are quite brown and tender, about 10 to 20 minutes
                      • Taste, and add more salt and pepper if necessary. Stir in balsamic vinegar and serve hot or warm

                      3. Collard Greens

                      Benefits For Your Eyes

                      Collard greens are one of the best foods for eye health, especially because they deliver up to 45% of your Vitamin A needs which can reduce the risk of age-related macular degeneration, making them a fundamental part of a good diet for eye health.

                      Main Nutrients and Vitamins

                        • Vitamin A
                        • Vitamin K
                        • Calcium

                        Sautéed Collard Greens

                        c

                        Ingredients

                          • 2 1/2 pounds collard greens
                          • 2 garlic cloves
                          • 1 tbsp. unsalted butter
                          • 1 tbsp. olive oil
                          • 1 teaspoon fresh lemon juice, or to taste

                          Preparation

                            • Remove and discard stems and center ribs of collard greens
                            • Cut leaves into 1-inch pieces
                            • In a kettle of boiling water, cook collards 15 minutes and drain in a colander, pressing out excess liquid with back of a wooden spoon
                            • Mince garlic. In a 12-inch heavy skillet heat, butter and oil over moderately high heat until foam subsides
                            • Stir in garlic, collards, and salt and pepper to taste
                            • Sauté collard mixture, stirring, until heated through, about 5 minutes
                            • Drizzle collards with lemon juice and toss well

                            4. Corn

                            Benefits For Your Eyes

                            According to research, corn has a lot of lutein that’s good for your eye health, and, in case you didn’t know, lutein and zeaxanthin are two of the best supplements for eye health!

                            Main Nutrients and Vitamins

                              • Lutein
                              • Zeaxanthin

                              Grilled Corn on the Cob

                              corn-eye-health-care

                              Ingredients

                                • 6 ears of corn
                                • 6 tbsp. butter softened
                                • Salt and pepper to taste

                                Preparation

                                  • Preheat your grill and lightly oil the grate
                                  • Peel back the corn husks and remove their silk
                                  • Place 1 tablespoon butter, salt, and pepper on each piece of corn
                                  • Wrap each ear of corn tightly in aluminum foil
                                  • Cook approximately 30 minutes until corn is tender

                                  5. Eggs

                                  Benefits For Your Eyes

                                  The egg yolk is rich in two of the best foods for eye health: lutein and zeaxanthin. These two are responsible for a sharp vision and protecting your eyes against blue light and sunlight.

                                  Main Nutrients and Vitamins

                                    • Lutein
                                    • Zeaxanthin

                                    Spanish Tortilla

                                    tortilla-eye-helath-supplements

                                    Ingredients

                                      • 300 g waxy potatoes
                                      • 1 onion
                                      • Olive oil
                                      • 5 large free-range eggs

                                      Preparation

                                        • Peel the potatoes, then carefully cut them into thin slices
                                        • Peel and finely slice the onion
                                        • Drizzle 2 tablespoons of oil into a small frying pan over a medium heat
                                        • Add the onion and potatoes
                                        • Try not to stir it too much, or the potatoes will break up
                                        • Crack the eggs into a mixing bowl, season with a tiny pinch of sea salt and black pepper, then whisk together with a fork
                                        • Cook for around 20 minutes, or until there’s almost no runny egg on top

                                        6. Kale

                                        Benefits For Your Eyes

                                        Kale is incredibly healthy and is full of vitamins for eye health. It also has plenty of minerals, and one serving can supercharge your vision. Besides, kale can recharge the protective pigments in your eyes, making it one of the best supplements for eye health.

                                        Main Nutrients and Vitamins

                                          • Lutein
                                          • Zeaxanthin

                                          Pasta with Kale and Roast Chicken

                                          kale-best-foods-for-eye-health

                                          Ingredients

                                            • Kale
                                            • Whole-wheat spaghetti
                                            • Chicken
                                            • Chickpeas
                                            • Black pepper
                                            • Ground coriander

                                            Preparation

                                              • Cook the pasta until al dente
                                              • In a large skillet, heat rest of ingredients, stirring, until very hot
                                              • Toss in the pasta

                                              7. Orange

                                              Benefits For Your Eyes

                                              Oranges contain high levels of Vitamin C, which is one of the world’s best supplements for eye health because of its antioxidant capacities that can also prevent age-related macular degeneration.

                                              Main Nutrients and Vitamins

                                                • Vitamin C

                                                Orange and Banana Smoothie

                                                orange-best-vitamins-for-eye-health

                                                Ingredients

                                                  • 2 ripe bananas, peeled and cut into 1-inch pieces (frozen for at least 2 hours)
                                                  • 1 cup orange juice
                                                  • 1 orange, peeled and cut up into chunks
                                                  • 3/4 cup cow or almond milk
                                                  • 1 tsp vanilla extract
                                                  • 1 carrot, peeled and cut up into 1-inch pieces

                                                  Preparation

                                                    • Blend everything, serve, and enjoy

                                                    8. Papaya

                                                    Benefits For Your Eyes

                                                    Papaya has many benefits for the aging eye, especially vitamin C and beta-carotene, two nutrients full of antioxidants, nutrients, and vitamins for eye health that can reverse the damage of aging.

                                                    Main Nutrients and Vitamins

                                                      Papaya Smoothie

                                                      papaya-vitamins-for-eye-health

                                                      Ingredients

                                                        • 1 small papaya, peeled, seeded and diced
                                                        • 1 banana, sliced
                                                        • 1/2 cup sliced strawberries
                                                        • Pineapple wedges for garnish

                                                        Preparation

                                                          • Combine the fruits and about 15 ice cubes in a blender and puree until smooth
                                                          • Pour into a glass and enjoy

                                                          9. Lettuce

                                                          Benefits For Your Eyes

                                                          Lettuce is packed with lutein, which is an amazing supplement for eye health as well as astaxanthin. These two amazing nutrients are great against age-related macular degeneration and are a must if your eyes are aging.

                                                          Main Nutrients and Vitamins

                                                            Mexican Layer Salad

                                                            salad-eye-health-supplements

                                                            Ingredients

                                                              • 4 cups torn romaine
                                                              • 1 medium red onion, thinly sliced, optional
                                                              • 1 large cucumber, halved and sliced
                                                              • 3 medium tomatoes, chopped
                                                              • 2 medium ripe avocados, sliced or cut into 1/2-in. chunks
                                                              • 1 each large green and sweet red pepper, chopped or sliced

                                                              Preparation

                                                                • In a 2-qt. serving bowl layer the vegetables
                                                                • In a small bowl, mix mayonnaise, chilies, and seasonings; spread over top
                                                                • Sprinkle with chips and cheese

                                                                10. Spinach

                                                                Benefits For Your Eyes

                                                                If you’re suffering from blurry vision in one eye or any other eye condition, spinach can be your main ally. If you’re worried about oxidation and eye-degeneration, spinach is, without a doubt, one of the best foods for eye health you need to try. 

                                                                Main Nutrients and Vitamins

                                                                  • Vitamin E
                                                                  • Vitamin A

                                                                  Sautéed Spinach

                                                                  spinach-lutein-eye-health

                                                                  Ingredients

                                                                    • 2 tablespoons extra-virgin olive oil
                                                                    • 4 cloves garlic, thinly sliced
                                                                    • 20 ounces fresh spinach
                                                                    • 1 tablespoon lemon juice
                                                                    • ¼ teaspoon salt
                                                                    • ¼ teaspoon crushed red pepper

                                                                    Preparation

                                                                      • Heat oil in over medium heat
                                                                      • Add garlic and cook until beginning to brown
                                                                      • Add spinach and toss to coat
                                                                      • Cover and cook until wilted
                                                                      • Remove from the heat and add lemon juice, salt, and crushed red pepper

                                                                      11. Squash

                                                                      Benefits For Your Eyes

                                                                      It turns out that a single serving of squash covers around 20% of your daily needs of zeaxanthin, which is great to protect your eyes from sunlight, aging, and cataracts.

                                                                      Main Nutrients and Vitamins

                                                                        Creamy Squash Soup

                                                                        squash-diet-for-eye-health

                                                                        Ingredients

                                                                          • 1 butternut squash—peeled, seeded, and cut into 1-inch pieces
                                                                          • 5 tbsp. olive oil
                                                                          • 4 leeks (white and light green parts only), chopped
                                                                          • 4 to 6 cups low-sodium chicken broth
                                                                          • sour cream, croutons, and paprika (preferably smoked), for serving

                                                                          Preparation

                                                                            • Bake the squash with 3 tbsp. of olive oil salt and pepper
                                                                            • Cook the leeks until tender
                                                                            • Add the roasted pumpkin and the broth and cook until it boils
                                                                            • Blend the mix and puree it
                                                                            • Add sour cream and croutons if desired

                                                                            12. Flaxseed

                                                                            Benefits For Your Eyes

                                                                            Flaxseed contains many important fatty acids that have benefits not only for your eyes but also for your hearth, including prevention and treatment of dry eyes, heart diseases, and chronic inflammation.

                                                                            Main Nutrients and Vitamins

                                                                              Flaxseed and Peanut Butter Cookies

                                                                              flaxseed-eye-health-supplements

                                                                              Ingredients

                                                                                • 1/2 cup ground flaxseed
                                                                                • 1/2 cup raw sugar
                                                                                • 1 egg
                                                                                • 1/2 cup (113g) butter softened at room temperature
                                                                                • 1/2 cup (125g) peanut butter unsweetened
                                                                                • 1 teaspoon vanilla extract
                                                                                • 1 teaspoon baking soda
                                                                                • 1/2 teaspoon salt

                                                                                Preparation

                                                                                  • Preheat the oven to 180C/350F degrees
                                                                                  • Mix the ingredients until smooth
                                                                                  • Line a baking tin with parchment paper
                                                                                  • Place about a teaspoon of the mixture onto the parchment paper and keep about an inch apart (the cookies will spread during cooking)
                                                                                  • Bake for 15-20 minutes until golden
                                                                                  • Remove, let cool, eat and enjoy!

                                                                                  13. Salmon

                                                                                  Benefits For Your Eyes

                                                                                  Salmon is one of the best foods you can eat if you’re not vegan. The fish has a great number of fatty acids as well as zinc, nutrients associated with a proper eye health care.

                                                                                  Main Nutrients and Vitamins

                                                                                    Salmon Sashimi

                                                                                    salmon-eye-health-supplements

                                                                                    Ingredients

                                                                                      • Salmon Filet
                                                                                      • Pure sesame seed oil
                                                                                      • Toasted sesame seeds
                                                                                      • Fresh pickled ginger – to garnish

                                                                                      Preparation

                                                                                        • Coat the salmon with the sesame oil
                                                                                        • Coat the filet with the toasted sesame seeds
                                                                                        • Sear each side for 10-15 seconds
                                                                                        • Slice the filet and serve

                                                                                        14. Tuna

                                                                                        Benefits For Your Eyes

                                                                                        Good news for women! Tuna’s fatty acids can be responsible in lower levels of dry eyes syndrome in women older than 40 years. According to the study, tuna can help improve your tear makeup and improve their quality.

                                                                                        Main Nutrients and Vitamins

                                                                                          Grilled Tuna

                                                                                          tuna-lutein-eye-health

                                                                                          Ingredients

                                                                                            • Four 1-inch-thick fresh tuna steaks (about 4 pounds)
                                                                                            • Olive oil
                                                                                            • Kosher salt and freshly ground black pepper

                                                                                            Preparation

                                                                                              • Brush the fish with olive oil and sprinkle with salt and pepper
                                                                                              • Grill for 2 to 2 ½ minutes
                                                                                              • Allow to rest for 5 to 10 minutes and serve

                                                                                              15. Walnuts

                                                                                              Benefits For Your Eyes

                                                                                              Walnuts can stimulate not only the brain but also the retina. Similarly, regular walnut consumption has been linked to a benefit of delaying the onset of degenerative disorders and age-related diseases, which is great for your eyes.

                                                                                              Main Nutrients and Vitamins

                                                                                                Honey Roasted Walnuts

                                                                                                walnuts-eye-health-tips

                                                                                                Ingredients

                                                                                                  • 1 cup walnuts
                                                                                                  • 2 tbsp. honey
                                                                                                  • ¼ cup sugar
                                                                                                  • ½ tbsp. chili powder
                                                                                                  • ½ tbsp. salt

                                                                                                  Preparation

                                                                                                    • Pre-heat oven to 350°F
                                                                                                    • Mix the walnuts and honey until the walnuts are all covered with honey
                                                                                                    • Mix the sugar, chili powder, and salt
                                                                                                    • Toss the walnuts with the sugar mix and place the walnuts on a parchment paper covered cookie sheet
                                                                                                    • Bake for about 15-20 minutes, turning the walnuts at least once during that time

                                                                                                    16. Apricot

                                                                                                    Benefits For Your Eyes

                                                                                                    Apricots, like other orange foods, have beta-carotene and are part of a great diet for eye health, but besides that, apricot has a moistening and anti-inflammatory effect that is a great remedy for dry eye.

                                                                                                    Main Nutrients and Vitamins

                                                                                                      Apricot Cobbler

                                                                                                      apricot-vitamins-for eye-health

                                                                                                      Ingredients

                                                                                                        • 1-1/2 lb. fresh apricots, thinly sliced (about 4 cups)
                                                                                                        • 3/4 cup sugar
                                                                                                        • 2/3 cup water
                                                                                                        • 3/4 cup flour
                                                                                                        • 2 tbsp. sugar
                                                                                                        • 1 tbsp. baking powder
                                                                                                        • 1/8 tsp. salt
                                                                                                        • 1/4 cup (1/2 stick) cold butter or margarine, cut up
                                                                                                        • 1/3 cup milk

                                                                                                        Preparation

                                                                                                          • Preheat oven to 375°F
                                                                                                          • Mix apricots and the 3/4 cup sugar in a medium saucepan
                                                                                                          • Stir in water. Bring to boil on medium heat, stirring occasionally.
                                                                                                          • Pour into 9-inch square baking dish; set aside
                                                                                                          • Mix flour, 2 Tbsp. sugar, the baking powder, and salt in a medium bowl
                                                                                                          • Cut in butter with pastry blender or two knives until mixture resembles coarse crumbs
                                                                                                          • Stir in milk until mixture forms a soft Drop by heaping tablespoonfuls onto hot fruit mixture
                                                                                                          • Bake 30 min. Or until biscuit topping is golden brown

                                                                                                          17. Mango

                                                                                                          Benefits For Your Eyes

                                                                                                          For starters, Vitamin A is great for your eye’s superficial tissue; it keeps you eyeballs moist and protects you against the rays of the sun. Vitamin E is also great to protect the body tissue from the free radical damage and harms cells, tissues, and organs.

                                                                                                          Main Nutrients and Vitamins

                                                                                                            Banana and Mango Smoothie

                                                                                                            mango-diet-for-eye-health

                                                                                                            Ingredients

                                                                                                              • 2 Fresh Mangos
                                                                                                              • 7oz (200g) Frozen Mango (optional)
                                                                                                              • 5 oz (300g) Frozen Banana (previously peeled, quartered and frozen overnight)

                                                                                                              Preparation

                                                                                                                • Peel the mangos and slice the flesh into a blender jug, squeezing the pips to get as much juice as possible
                                                                                                                • Blend
                                                                                                                • Add the frozen mango and frozen banana and blend again till smooth
                                                                                                                • Pour out into two glasses and serve right away

                                                                                                                18. Red Pepper

                                                                                                                Benefits For Your Eyes

                                                                                                                Red peppers are great for inflammation and have anti-tumoral properties that can help you keep a proper eye health care. By the same token, capsanthin, the pigment that makes peppers red is a powerful antioxidant that protects your retinas.

                                                                                                                Main Nutrients and Vitamins

                                                                                                                  • Zeaxanthin
                                                                                                                  • Vitamin A
                                                                                                                  • Capsanthin

                                                                                                                  Stuffed Peppers

                                                                                                                  pepper-best-foods-for-eye-health

                                                                                                                  Ingredients

                                                                                                                    • 1-pound ground beef
                                                                                                                    • 1/2 cup uncooked long grain white rice
                                                                                                                    • 1 cup water
                                                                                                                    • 6 green bell peppers
                                                                                                                    • 2 (8 ounce) cans tomato sauce
                                                                                                                    • 1 tablespoon Worcestershire sauce
                                                                                                                    • 1/4 teaspoon garlic powder
                                                                                                                    • 1/4 teaspoon onion powder
                                                                                                                    • Salt and pepper to taste1 teaspoon Italian seasoning
                                                                                                                    • Add all ingredients to list

                                                                                                                    Preparation

                                                                                                                      • Preheat oven to 350 degrees °F
                                                                                                                      • Place the rice and water in a saucepan and bring to a boil. Reduce heat, cover, and cook 20 minutes
                                                                                                                      • In a skillet over medium heat, cook the beef until evenly browned
                                                                                                                      • Remove and discard the tops, seeds, and membranes of the bell peppers Arrange peppers in a baking dish with the hollowed sides facing upward (Slice the bottoms of the peppers if necessary so that they will stand upright)
                                                                                                                      • In a bowl, mix the browned beef, cooked rice, 1 can tomato sauce, Worcestershire sauce, garlic powder, onion powder, salt, and pepper
                                                                                                                      • Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl and pour over the stuffed peppers
                                                                                                                      • Bake 1 hour in the preheated oven, basting with sauce every 15 minutes until the peppers are tender

                                                                                                                      19. Ricotta Cheese

                                                                                                                      Benefits For Your Eyes

                                                                                                                      Vitamin A is the star player of the ricotta team and the key for a great eye health care. In fact, vitamin A deficiency leads to clouded vision and even cataracts. Besides, it’s delicious!

                                                                                                                      Main Nutrients and Vitamins

                                                                                                                        • Vitamin A

                                                                                                                        Beet and Ricotta Humus

                                                                                                                        beet-eye-health-care

                                                                                                                        Ingredients

                                                                                                                          • A 6-ounce red beet
                                                                                                                          • 15½-ounce chickpeas, rinsed, drained
                                                                                                                          • ⅓ cup tahini, well mixed
                                                                                                                          • ¼ cup fresh lemon juice
                                                                                                                          • ¼ cup ricotta
                                                                                                                          • 1 garlic clove, finely grated or smashed to a paste
                                                                                                                          • 1 teaspoon (or more) kosher salt
                                                                                                                          • 10 cranks freshly ground black pepper
                                                                                                                          • ¼ teaspoon ground coriander
                                                                                                                          • Mint leaves, poppy seeds, and olive oil (for serving)

                                                                                                                          Preparation

                                                                                                                            • Preheat oven to 425°
                                                                                                                            • Wrap beet tightly in foil and place on a foil-lined rimmed baking sheet
                                                                                                                            • Roast until the tines of a fork slide easily into the center of beet, 60–70 minutes
                                                                                                                            • Let sit until cool enough to handle
                                                                                                                            • Process chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander in a food processor until smooth
                                                                                                                            • Using a paper towel, rub beet to remove skin (it should slip off easily, and any staining to your hands will be temporary)
                                                                                                                            • Cut beet into 8 pieces; add to food processor. Process until mixture is smooth, about 2 minutes. Taste and season with salt, if needed
                                                                                                                            • Transfer hummus to a shallow bowl. Top with mint and poppy seeds and drizzle with oil

                                                                                                                            20. Strawberries

                                                                                                                            Benefits For Your Eyes

                                                                                                                            Strawberries are a powerful natural antioxidant, but they can do much more than clean the rust out of your joints and body. Strawberries possess a remarkable number of vitamins for eye health as well as minerals and folates.

                                                                                                                            Main Nutrients and Vitamins

                                                                                                                              • Vitamin C

                                                                                                                              Spring Strawberry Spinach Salad

                                                                                                                              strawberry-eye-health-tips

                                                                                                                              Ingredients

                                                                                                                                • 1 bunch spinach, rinsed
                                                                                                                                • 10 large strawberries, sliced
                                                                                                                                • 1/2 cup white sugar
                                                                                                                                • 1 teaspoon salt
                                                                                                                                • 1/3 cup white wine vinegar
                                                                                                                                • 1 cup vegetable oil
                                                                                                                                • 1 tablespoon poppy seeds

                                                                                                                                Preparation

                                                                                                                                  • In a large bowl, mix the spinach and strawberries
                                                                                                                                  • In a blender, place the sugar, salt, vinegar, and oil, and blend until smooth Stir in the poppy seeds. Pour over the spinach and strawberries and toss to coat

                                                                                                                                  21. Almonds

                                                                                                                                  Benefits For Your Eyes

                                                                                                                                  Almonds are among the best foods for eye health. Their unique nutrient composition makes them a vital part of a diet for eye health, and its consumption has been linked to reduced levels of cholesterol and blood pressure, which improves your vision.

                                                                                                                                  Main Nutrients and Vitamins

                                                                                                                                    Almond Milk

                                                                                                                                    almond-foods-good-for-eye-health

                                                                                                                                    Ingredients

                                                                                                                                      • 1 cup raw almonds, preferably organic
                                                                                                                                      • 2 cups
                                                                                                                                      • water, plus more for soaking
                                                                                                                                      • Sweeteners like honey, sugar, agave syrup, or maple syrup (optional)

                                                                                                                                      Preparation

                                                                                                                                        • Soak the almonds overnight or up to 2 days
                                                                                                                                        • Drain and rinse the almonds
                                                                                                                                        • Combine the almonds and water in a blender or food processor
                                                                                                                                        • Blend at the highest speed for 2 minutes
                                                                                                                                        • Strain the almonds. Line a fine-mesh strainer with either an opened nut milk bag or cheesecloth, and place over a measuring cup
                                                                                                                                        • Press all the almond milk from the almond meal
                                                                                                                                        • Sweeten to taste. Taste the almond milk, and if a sweeter drink is desired, add sweetener to taste

                                                                                                                                        22. Peanut Butter

                                                                                                                                        Benefits For Your Eyes

                                                                                                                                        Peanuts are often-overlooked nuts. We often choose “classier” ones and forget that peanuts contain tons of beneficial fatty acids and great nutrients and vitamins for eye health that you can’t miss.

                                                                                                                                        Main Nutrients and Vitamins

                                                                                                                                          Homemade Peanut Butter

                                                                                                                                          peanut-eye-health-supplements

                                                                                                                                          Ingredients

                                                                                                                                            • 15 ounces roasted Peanuts
                                                                                                                                            • 1 teaspoon kosher salt
                                                                                                                                            • 1 1/2 teaspoons honey
                                                                                                                                            • 1 1/2 tablespoons peanut oil

                                                                                                                                            Preparation

                                                                                                                                              • Place the peanuts, salt, and honey into the bowl of a food processor
                                                                                                                                              • Process for 1 minute
                                                                                                                                              • Scrape down the sides of the bowl
                                                                                                                                              • Place the lid back on and continue to process while slowly drizzling in the oil and process until the mixture is smooth
                                                                                                                                              • Place the peanut butter in an airtight container and store in the refrigerator for up to 2 months

                                                                                                                                              23. Chickpeas

                                                                                                                                              Benefits For Your Eyes

                                                                                                                                              Chickpeas are part of the top foods for eye health. Chickpeas or garbanzo beans are nutrient dense and packed with vitamins, fibers, and Vitamin A and E, two vitamins that can help you take a proper eye health care.

                                                                                                                                              Main Nutrients and Vitamins

                                                                                                                                                • Vitamin A
                                                                                                                                                • Vitamin E
                                                                                                                                                • Magnesium

                                                                                                                                                Israeli-Style Hummus

                                                                                                                                                hummus-vitamins-for-eye-health

                                                                                                                                                Ingredients

                                                                                                                                                  • 1 cup dried chickpeas
                                                                                                                                                  • 2 teaspoons baking soda, divided
                                                                                                                                                  • 4 garlic cloves, unpeeled
                                                                                                                                                  • ⅓ cup (or more) fresh lemon juice
                                                                                                                                                  • 1 teaspoon kosher salt, plus more
                                                                                                                                                  • ⅔ cup tahini
                                                                                                                                                  • ¼ teaspoon (or more) ground cumin
                                                                                                                                                  • Olive oil (for serving)

                                                                                                                                                  Preparation

                                                                                                                                                    • Place chickpeas and 1 baking soda in a medium bowl and add cold water to cover
                                                                                                                                                    • Bring to a boil, skimming surface as needed. Reduce heat to medium-low, partially cover, and simmer until chickpeas are tender
                                                                                                                                                    • Process garlic, lemon juice, and 1 salt in a food processor until coarsely puréed
                                                                                                                                                    • Add tahini and pulse to combine
                                                                                                                                                    • Add chickpeas and cumin and process, occasionally scraping down sides

                                                                                                                                                    24. Oysters

                                                                                                                                                    Benefits For Your Eyes

                                                                                                                                                    Oysters are one of the best foods for eye health, especially because they are full of fatty acids and zinc, two components that are part of the AREDS diet that has proven great benefits in reducing macular degeneration and cataracts.

                                                                                                                                                    Main Nutrients and Vitamins

                                                                                                                                                      Grilled Oysters

                                                                                                                                                      oysters-eye-health-care

                                                                                                                                                      Ingredients

                                                                                                                                                        • 2 cups butter, softened
                                                                                                                                                        • 1/2 cup finely grated Parmesan cheese
                                                                                                                                                        • 1/4 cup finely chopped parsley
                                                                                                                                                        • 2 garlic cloves, minced
                                                                                                                                                        • 1 tablespoon Worcestershire sauce
                                                                                                                                                        • 1 teaspoon paprika
                                                                                                                                                        • 1/2 teaspoon ground red pepper
                                                                                                                                                        • 1/2 teaspoon hot sauce
                                                                                                                                                        • 2 dozen large fresh oysters on the half shell

                                                                                                                                                        Preparation

                                                                                                                                                          • Preheat grill to 450°. Pulse first 8 ingredients in a food processor until well combined
                                                                                                                                                          • Arrange oysters in a single layer on the grill
                                                                                                                                                          • Spoon 2 tsp. butter mixture into each oyster; grill, uncovered, 7 minutes or until edges curl
                                                                                                                                                          • Preheat broiler with oven rack 3 inches from heat
                                                                                                                                                          • Place oysters in a single layer in a jelly-roll pan
                                                                                                                                                          • Broil 4 minutes or until edges curl and butter drips over the shell

                                                                                                                                                          25. Pork Chops

                                                                                                                                                          Benefits For Your Eyes

                                                                                                                                                          If you’re a carnivore, pork chops are a great choice because they’re full of vitamins for eye health. Pork can give you tons of health benefits, particularly when it comes to boosting your zinc intake since this mineral is responsible for cell repair and keeping your eye tissue healthy.

                                                                                                                                                          Main Nutrients and Vitamins

                                                                                                                                                            • Vitamin B
                                                                                                                                                            • Zinc

                                                                                                                                                            Baked Pork Chops

                                                                                                                                                            pork-foods-for-eye-health

                                                                                                                                                            Ingredients

                                                                                                                                                              • 4 boneless pork chops, 1-inch thick
                                                                                                                                                              • 4 tablespoons extra virgin olive oil
                                                                                                                                                              • 2 teaspoons salt
                                                                                                                                                              • 1 teaspoon black pepper
                                                                                                                                                              • 1 teaspoon smoked paprika
                                                                                                                                                              • 1 teaspoon onion powder

                                                                                                                                                              Preparation

                                                                                                                                                                • Preheat an oven to 400 degrees °F
                                                                                                                                                                • Rub each pork chop with olive oil
                                                                                                                                                                • Mix salt, pepper, paprika, and onion powder
                                                                                                                                                                • Season all sides of the pork chop with this mix
                                                                                                                                                                • Place seasoned pork chops onto the prepared baking sheet
                                                                                                                                                                • Bake in the preheated oven for 15 to 20 minutes, or until pork chops reach an internal temperature of 145 °F

                                                                                                                                                                26. Beef

                                                                                                                                                                Benefits For Your Eyes

                                                                                                                                                                By itself, beef’s benefits cannot be as big as other foods, but the good thing about beef is that it helps you absorb other nutrients better. For instance, beef is a great eye health supplement because it contains zinc, which helps the body carry the other nutrients better.

                                                                                                                                                                Main Nutrients and Vitamins

                                                                                                                                                                  • Vitamin B
                                                                                                                                                                  • Zinc

                                                                                                                                                                  Steak Tip Marinade

                                                                                                                                                                  steak-foods-for-eye-health

                                                                                                                                                                  Ingredients

                                                                                                                                                                    • 1/2 cup Worcestershire sauce
                                                                                                                                                                    • 1 cup Italian-style salad dressing
                                                                                                                                                                    • 2 teaspoons garlic-pepper seasoning
                                                                                                                                                                    • 1 cup barbeque sauce
                                                                                                                                                                    • 2 pounds of beef sirloin tip steaks

                                                                                                                                                                    Preparation

                                                                                                                                                                      • In a medium bowl, mix the Worcestershire sauce, Italian-style salad dressing, garlic pepper seasoning, and barbeque sauce
                                                                                                                                                                      • Place the meat in the marinade, and turn to coat
                                                                                                                                                                      • Cover, and refrigerate for at least 1 hour
                                                                                                                                                                      • Preheat grill for high heat
                                                                                                                                                                      • Brush grill lightly with oil to prevent sticking
                                                                                                                                                                      • Place steaks on the grill, and discard marinade
                                                                                                                                                                      • Grill steaks 10 minutes on each side, or to the desired

                                                                                                                                                                      27. Halibut

                                                                                                                                                                      Benefits For Your Eyes

                                                                                                                                                                      Halibut might not be a pretty fish, but it’s one of the best foods for eye health, especially if you’re suffering from dry eyes. Halibut is full of fatty acids and has been proven to improve the tear film consistency.

                                                                                                                                                                      Main Nutrients and Vitamins

                                                                                                                                                                        Grilled Halibut

                                                                                                                                                                        halibut-eye-health-care

                                                                                                                                                                        Ingredients

                                                                                                                                                                          • 2 tablespoons butter, melted
                                                                                                                                                                          • 2 tablespoons honey
                                                                                                                                                                          • 1/2 lemon, juiced
                                                                                                                                                                          • 2 teaspoons soy sauce
                                                                                                                                                                          • 1/2 teaspoon pepper
                                                                                                                                                                          • 2 cloves garlic, minced
                                                                                                                                                                          • 1 pound fresh halibut filet

                                                                                                                                                                          Preparation

                                                                                                                                                                            • Combine the butter, honey, lemon juice, soy sauce, pepper, and garlic
                                                                                                                                                                            • Portion your halibut by cutting it with a sharp knife into 3 or 4 pieces
                                                                                                                                                                            • Brush both sides of each with the liquid mixture
                                                                                                                                                                            • Heat pan until it is sizzling hot (a drop of water sizzles and immediately evaporates when it hits the pan
                                                                                                                                                                            • Sear the halibut for 90 seconds on each side. Reduce the heat to medium and cook each side for an additional 2-3 minutes, until the fish can be easily flaked with a fork

                                                                                                                                                                            28. Yogurt

                                                                                                                                                                            Benefits For Your Eyes

                                                                                                                                                                            Yogurt has a lot of health benefits and has many proven benefits in reducing the negatives effects of aging in our bodies. Also, this amazing food can protect your heart and your joints, having a great effect on degenerative disorders.

                                                                                                                                                                            Main Nutrients and Vitamins

                                                                                                                                                                              • Calcium
                                                                                                                                                                              • Zinc
                                                                                                                                                                              • Vitamin B

                                                                                                                                                                              Yogurt Parfait

                                                                                                                                                                              yogurt-best-foods-for-eye-health

                                                                                                                                                                              Ingredients

                                                                                                                                                                                • 2 cups vanilla yogurt
                                                                                                                                                                                • 1 cup granola
                                                                                                                                                                                • 8 blackberries

                                                                                                                                                                                Preparation

                                                                                                                                                                                  • In a large glass, layer 1 cup yogurt, 1/2 cup granola, and 4 blackberries
                                                                                                                                                                                  • Repeat layers

                                                                                                                                                                                  29. Cantaloupe

                                                                                                                                                                                  Benefits For Your Eyes

                                                                                                                                                                                  Cantaloupes are full of vitamin A, one of nature’s best supplements for eye health. They are refreshing, nourishing, and can also help your vision; all thanks to vitamin A  and two amazing carotenes that help you reduce your intraocular pressure.

                                                                                                                                                                                  Main Nutrients and Vitamins

                                                                                                                                                                                    Cantaloupe Popsicles

                                                                                                                                                                                    cantaloupe-lutein-eye-health

                                                                                                                                                                                    Ingredients

                                                                                                                                                                                      • 1 Cantaloupe

                                                                                                                                                                                      Preparation

                                                                                                                                                                                        • Chop up a cantaloupe
                                                                                                                                                                                        • Use a plunger to blend without water
                                                                                                                                                                                        • Pour into popsicle molds
                                                                                                                                                                                        • Freeze overnight

                                                                                                                                                                                        30. Sunflower Seeds

                                                                                                                                                                                        Benefits For Your Eyes

                                                                                                                                                                                        Sunflower seeds are full of good fats and lutein, which are essential for a good diet for eye health. In fact, fatty acids and lutein have been found to contribute against cataracts and age-related macular degeneration.

                                                                                                                                                                                        Main Nutrients and Vitamins

                                                                                                                                                                                          Roasted Sunflower Seeds

                                                                                                                                                                                          seeds-vitamins-for-eye-health

                                                                                                                                                                                          Ingredients

                                                                                                                                                                                            • 2 cups sunflower seeds
                                                                                                                                                                                            • Large frying pan
                                                                                                                                                                                            • Big wooden spoon

                                                                                                                                                                                            Preparation

                                                                                                                                                                                              • Dry roast sunflower seeds in frying pan until golden brown
                                                                                                                                                                                              • Stir continuously to avoid burning them
                                                                                                                                                                                              • Remove pan from heat and take the seeds out right away to stop them from browning

                                                                                                                                                                                              31. Nectarines

                                                                                                                                                                                              Benefits For Your Eyes

                                                                                                                                                                                                • Vitamin A
                                                                                                                                                                                                • Vitamin B
                                                                                                                                                                                                • Zinc

                                                                                                                                                                                                Main Nutrients and Vitamins

                                                                                                                                                                                                Nectarines are nutrient-dense, luscious fruits that not only have few calories but a wide array of powerful antioxidants and vitamins for eye health that can help you lower your blood pressure, reduce your cholesterol, improve your vision.

                                                                                                                                                                                                  • Vitamin A

                                                                                                                                                                                                  Nectarine Mint Milkshakes

                                                                                                                                                                                                  nectarine-foods-for-eye-health

                                                                                                                                                                                                  Ingredients

                                                                                                                                                                                                    • 2 cups milk
                                                                                                                                                                                                    • 1 1/2 cups vanilla frozen yogurt or ice cream
                                                                                                                                                                                                    • 4 nectarines, chopped
                                                                                                                                                                                                    • 10 mint leaves, chopped
                                                                                                                                                                                                    • 2 teaspoons vanilla extract

                                                                                                                                                                                                    Preparation

                                                                                                                                                                                                      • Combine all ingredients in a blender and whirl until smooth
                                                                                                                                                                                                      • Garnish with additional mint and chunks of nectarine

                                                                                                                                                                                                      32. Sardines

                                                                                                                                                                                                      Benefits For Your Eyes

                                                                                                                                                                                                      Sardines a great and cheap alternative to other fishes rich in fatty acids. In fact, they are one of the best foods for eye health you can find in your supermarket. Also, they have many good vitamins for eye health you can’t miss.

                                                                                                                                                                                                      Main Nutrients and Vitamins

                                                                                                                                                                                                        • Vitamin A
                                                                                                                                                                                                        • Vitamin B12
                                                                                                                                                                                                        • Omega 3
                                                                                                                                                                                                        • Zinc

                                                                                                                                                                                                        Grilled Sardines

                                                                                                                                                                                                        sardines-best-supplements-for-eye-health

                                                                                                                                                                                                        Ingredients

                                                                                                                                                                                                          • 1 lemon, zested and juiced, plus extra 2 lemons, halved
                                                                                                                                                                                                          • 1 red chili, deseeded and finely chopped
                                                                                                                                                                                                          • 1 garlic clove, crushed
                                                                                                                                                                                                          • 2 tbsp. olive oil
                                                                                                                                                                                                          • (3 1/2oz) sardines gutted (see tip)
                                                                                                                                                                                                          • Few drops Tabasco

                                                                                                                                                                                                          Preparation

                                                                                                                                                                                                            • In a small bowl, mix the lemon zest and 2 tsp lemon juice with the chiligarlic, and oil.
                                                                                                                                                                                                            • Season with salt and freshly ground black pepper
                                                                                                                                                                                                            • Cut small slits on one side of each sardine
                                                                                                                                                                                                            • Rub the lemon and oil mixture all over the sardines, rubbing well into the slits and body cavity
                                                                                                                                                                                                            • Cook the sardines on a preheated barbecue (or over medium-high heat in a griddle pan) for 3 minutes each side, until cooked through and the flesh flakes away easily from the bone
                                                                                                                                                                                                            • Put the lemon halves, cut-side-down, next to the fish for the final 3 minutes of the cooking time

                                                                                                                                                                                                            33. Grapefruit

                                                                                                                                                                                                            Benefits For Your Eyes

                                                                                                                                                                                                            Grapefruit is 92% water, which makes it one of the most hydrating fruits in the world, which help not only your eyes but also your brains by keeping you well nourished. Also, since it reduces cholesterol, it can help you reduce blood pressure, which helps your retina

                                                                                                                                                                                                            Main Nutrients and Vitamins

                                                                                                                                                                                                              • Vitamin A
                                                                                                                                                                                                              • Vitamin C

                                                                                                                                                                                                              Grapefruit Sparkling Water

                                                                                                                                                                                                              grapefruit-foods-good-for-eye-health

                                                                                                                                                                                                              Ingredients

                                                                                                                                                                                                                • 1 1/2 cups sparkling water
                                                                                                                                                                                                                • 2 (2"-long, 1"-wide) grapefruit peels
                                                                                                                                                                                                                • 1 cup fresh grapefruit juice

                                                                                                                                                                                                                Preparation

                                                                                                                                                                                                                  • Pour sparkling water into a glass filled with ice
                                                                                                                                                                                                                  • Twist 1 grapefruit peel and rub the rim of the glass
                                                                                                                                                                                                                  • Drop both peels into a glass
                                                                                                                                                                                                                  • Stir in grapefruit juice and serve

                                                                                                                                                                                                                  34. Carrots

                                                                                                                                                                                                                  Benefits For Your Eyes

                                                                                                                                                                                                                  Carrots are one of the most known, best foods for eye health and they have many benefits, especially when it comes to strengthening your retinas and repairing the sun damage your peepers might have suffered.

                                                                                                                                                                                                                  Main Nutrients and Vitamins

                                                                                                                                                                                                                    Carrot Cake

                                                                                                                                                                                                                    carrot-foods-for-eye-health

                                                                                                                                                                                                                    Ingredients

                                                                                                                                                                                                                      • 2 cups (260 grams) all-purpose flour
                                                                                                                                                                                                                      • 2 teaspoons baking soda
                                                                                                                                                                                                                      • 1 teaspoon kosher salt
                                                                                                                                                                                                                      • 1 1/2 teaspoons ground cinnamon
                                                                                                                                                                                                                      • 1 1/4 cups (295 ml) canola or other vegetable oil
                                                                                                                                                                                                                      • 1 cup (200 grams) granulated sugar
                                                                                                                                                                                                                      • 1 cup (200 grams) lightly packed brown sugar
                                                                                                                                                                                                                      • 1 teaspoon vanilla extract
                                                                                                                                                                                                                      • 4 large eggs
                                                                                                                                                                                                                      • 3 cups (300 grams) grated peeled carrots (5 to 6 medium carrots)
                                                                                                                                                                                                                      • 1 cup (100 grams) coarsely chopped pecans

                                                                                                                                                                                                                      Preparation

                                                                                                                                                                                                                        • Heat the oven to 350º F
                                                                                                                                                                                                                        • Grease two 9-inch round cake pans and line the bottom with parchment paper then grease the top of the paper
                                                                                                                                                                                                                        • In a medium bowl, whisk flour, baking soda, salt, and the cinnamon until well blended
                                                                                                                                                                                                                        • In a separate bowl, whisk the oil and sugar
                                                                                                                                                                                                                        • Whisk in eggs, one at a time, until blended
                                                                                                                                                                                                                        • Scrape the sides and bottom of the bowl then add the dry ingredients in 3 parts, stirring gently until they disappear and the batter is smooth
                                                                                                                                                                                                                        • Stir in the carrots, nuts, and raisins
                                                                                                                                                                                                                        • Bake until the tops of the cake layers are springy when touched and when a toothpick inserted into the center of the cake comes out clean; 35 to 45 minutes

                                                                                                                                                                                                                        35. Wheat Germ

                                                                                                                                                                                                                        Benefits For Your Eyes

                                                                                                                                                                                                                        Wheat germ has incredible antioxidant powers and is packed with tons of vitamin E, a nutrient that’s fundamental for a healthy pair of eyes and a great part of a great eye health diet.  

                                                                                                                                                                                                                        Main Nutrients and Vitamins

                                                                                                                                                                                                                          Banana And Wheat Germ Oatmeal

                                                                                                                                                                                                                          wheat-germ-eye-health-tips

                                                                                                                                                                                                                          Ingredients

                                                                                                                                                                                                                            • 3 3/4 cups water
                                                                                                                                                                                                                            • 1 cup old-fashioned rolled oats
                                                                                                                                                                                                                            • 2/3 cup toasted wheat germ
                                                                                                                                                                                                                            • 1/4 teaspoon salt
                                                                                                                                                                                                                            • 1 1/2 cups sliced banana (about 2)
                                                                                                                                                                                                                            • 3 tablespoons brown sugar
                                                                                                                                                                                                                            • 1 tablespoon butter

                                                                                                                                                                                                                            Preparation

                                                                                                                                                                                                                              • Combine the first 4 ingredients in a medium saucepan and bring to a boil over high heat, stirring occasionally
                                                                                                                                                                                                                              • Reduce heat to medium-low, and cook for 6 minutes or until thick and thoroughly heated, stirring occasionally
                                                                                                                                                                                                                              • Remove from heat
                                                                                                                                                                                                                              • Divide cereal evenly among 3 bowls
                                                                                                                                                                                                                              • Top each serving with 1/2 cup banana, 1 tablespoon brown sugar, and 1 teaspoon butter

                                                                                                                                                                                                                              5 Best Eye Health Supplements

                                                                                                                                                                                                                              1. Astaxanthin

                                                                                                                                                                                                                              Astaxanthin is a great supplement for eye health and can help you relieve pain and reduce the inflammation in your body tissues. In fact, the supplement can help you drive away chronic diseases and improve your vision naturally.

                                                                                                                                                                                                                              2. Antarctic Krill Oil

                                                                                                                                                                                                                              Krill oil is full of natural supplements and is one of the main sources of omega-3, DHA, and EPA. Fish fatty acids have been shown to boost your heart health and help your blood flow better, effectively reducing your intraocular pressure.

                                                                                                                                                                                                                              3. Conjugated Linoleic Acid

                                                                                                                                                                                                                              Believe it or not, CLA is one of the most popular eye health supplements in the world. Linoleic acid is the one the most common omega-6 supplements and can also improve your vision and reduce the chance of developing cataracts.

                                                                                                                                                                                                                              4. Pumpkin Seed Oil

                                                                                                                                                                                                                              Pumpkin seeds are full of zinc and research suggests that the seeds can help you reduce inflammation and help you sleep better. Pumpkin seed oil can also help you strengthen your vision and reduce the chances of uveitis.

                                                                                                                                                                                                                              5. Beta Carotene

                                                                                                                                                                                                                              You know that beta carotene is one of the most important nutrients for your eyes and that it transforms into vitamin A in your body. Beta carotene fights the free radicals and prevents cell oxidation that could cause cataracts.

                                                                                                                                                                                                                              Final Eye Health Tips

                                                                                                                                                                                                                              • Regardless of your work, make sure you wear protective goggles
                                                                                                                                                                                                                              • There are many supplements for eye health you can try, and most can be found on food
                                                                                                                                                                                                                              • If you're not too sure, try to find the AREDS eye formulation
                                                                                                                                                                                                                              • Go to the eye doctor at least twice a year 

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