Best Foods For Eye Health

By Meaghan Weeden on March 5, 2013

Our eyes work 12 plus hours a day to help us perform all the tasks necessary for life. Increasingly this means reading off of harsh computer screens for hours at a time. This understandably causes strain which can gradually foment vision impairment, headaches, fatigue, etc. To counteract the effects of time it is essential to incorporate foods that support eye health into our diets.

Some nutrients that are especially important are Omega-3, Lutein, Zeaxanthin, Vitamin A, and Vitamin C. Fortunately they are found in foods that are widely available and easy to prepare.

Omega-3 

  • Salmon
  • Walnuts
  • Soy

Lutein & Zeaxanthin

  • Spinach
  • Squash
  • Broccoli
  • Corn
  • Kale

Vitamin A

  • Carrots
  • Sweet Potatoes
  • Cantaloupe
  • Dark Leaf Lettuce

Vitamin C

  • Papaya
  • Red Bell Peppers
  • Strawberries
  • Oranges

 

Eye-Healthy Dinner Idea:

Walnut Crusted Salmon

  • 4 Boneless Skinless Salmon Filets
  • 4 tsp Dijon Mustard
  • 4 tsp Honey
  • 1/4 cup Panko Breadcrumbs
  • 1 Handful Chopped Walnuts
  • 2 tsp Canola Oil
  • 1/2 tsp Dried Thyme

Preheat Oven to 400 degrees

Place Salmon on Baking Sheet coated w/ cooking oil. Whisk Mustard and Honey and brush over the top of Salmon. Combine Breadcrumbs, Walnuts, Canola Oil, and Thyme. Sprinkle over Salmon, coating evenly. Bake for 12-15 minutes until Salmon flakes away under fork.

Serve over brown rice with roasted peppers, onions, and squash for an extra boost.

Enjoy!

 

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