Our eyesight is one of our most precious commodities. The nutrients in this Coleslaw Recipe and our Eye-Bright Salad may be just what you need to avoid eye problems and protect your vision.
Unless you’ve been living under a rock, you know junk food isn’t good for you. But did you know it may also cause eye problems? It’s recently been shown that fatty snack foods may lead to macular degeneration, which causes vision impairment for many seniors.
To protect your eyes, you need to find healthy alternatives to the foods you love that don’t love you back. Thankfully, many healthy foods contain vitamins that actually promote eye health. Foods rich in beta-carotene (vitamin A) have been proven to positively affect both night vision and day-to-day eyesight and helps prevent cataract and macular degeneration. Foods that contain thiamine (vitamin B1) and vitamin E prevent lens deterioration, and foods rich in vitamin C provide antioxidants help prevent glaucoma.
Other nutrients also support healthy vision. There may be evidence that lutein could reduce eye problems, according to the National Eye Institute. Their researchers have even gone out on a limb and said that zinc, found in shellfish, eggs, legumes, herring, liver and milk, reduces the risk of advanced age-related macular degeneration and vision loss. The also believe that fish, such as salmon and sardines, contains omega-3 fatty acids that promote retina health.
It just takes a little extra effort to add more eye-healthy foods to your daily routine. The following healthy recipes will help you do just that:
Coleslaw with Visionary Power
Makes 8 servings
- 2 6-oz. containers of low-fat pineapple yogurt
- 3/4 tsp. salt
- 2 T. low-fat mayonnaise
- 1 head of cabbage, thinly sliced
- 4 carrots, shredded
- 1 small sweet bell pepper, finely chopped
- 1 small onion, finely chopped
1. Whisk yogurt, mayonnaise and salt together in a large bowl.
2. Chop the cabbage, sweet bell pepper and onion; scrub and then shred the carrots. Don’t peel them so you preserve the vitamins and minerals near the surface. Add these ingredients to the yogurt mixture bowl and mix well.
Eye-Bright Salad
Makes 8 servings
- 2 heads of Romaine lettuce
- 4 scallions, thinly sliced
- 2 C. sweet bell peppers, diced
- 2 C. cucumber, diced
- 2 C. carrots, shredded
- 2 C. tomatoes, diced
- 2 avocados
- 1-1/2 T. lime juice
- Salt, to taste
- Pepper, to taste
1. Cut the ribs from the Romaine and chop the leaves into pieces and place them in a large salad bowl.
2. Wash the scallions, tomatoes, bell pepper and cucumber, and remove the seeds from the bell pepper and cucumber. Chop all the vegetables.
3. Scrub and shred the carrot.
4. Place all the above ingredients in the bowl.
5. Cut the avocados into 1/2-inch square pieces and place them into a separate bowl, covering it with a small amount of lime juice to prevent discoloration. Toss together until they’re coated and then add the pieces to the salad bowl.
6. Add a small amount of low-fat dressing and gently toss all the ingredients.
We hope you enjoy making these healthy recipes that are good for your vision.
You might also be interested in these other recipes:
- Beet Juicing Recipes
- Blueberry Recipes with Antioxidant Power
- Broccoli Recipes
- Asparagus Recipes
- Garlic Recipes with Antiviral Power
- Pasta Recipes to Boost Your Immune System
- Recipes to Control Blood Sugar
- Recipes to Keep Anemia at Bay
Please see the rest of our site for more health articles.