There have been countless studies in recent years which prove the benefits of a healthy diet and exercise to encourage healthier eyes. Many of us are focusing on nutrition to reduce our waistlines – but did you know that a well-balanced diet can help your vision too? By adding these natural wonders to your plate, you’ll promote better eye health and feel wonderful inside and out.
Know your antioxidants
Antioxidants lutein and zeaxanthin are integral to good macular health and cannot be produced by the human body. You can find these nutrients within many yellow vegetables such as yellow and orange peppers, sweetcorn and saffron.
Lutein also occurs naturally in leafy green vegetables such as kale, broccoli and spinach, so our parents were right when they told us to eat our greens!
Natural protein sources
Whilst essential for muscle growth, many protein-rich foods can also be a great source of Omega-3, a fatty acid that promotes clearer vision and decreases your risk of type 2 diabetes. You can find Omega-3 in oily fish such as salmon and tuna, eggs, walnuts and flaxseed.
Perfect Peepers smoothie!
Look after your eyes with this antioxidant-rich superfood smoothie*.
You will need:
65g cooked kale
1 tbsp almond butter
½ tsp wheatgerm oil
160ml semi-skimmed milk
½ small banana
90g kiwi fruit, peeled
85g tinned pineapple chunks in water
½ medium apple, peeled and cored
5g fresh mint leaves
½ lime, juice only
1. Start by adding the kale, almond butter, wheatgerm oil and a splash of milk into a food processor/blender
2. Blend together to form a thick paste
3. Add the rest of the ingredients, including the remaining milk, and blend until smooth
*Please note, this is not endorsed by any health professional, but it is super healthy and tastes great!