As we age, maintaining good eye health becomes increasingly important. Vision problems can impact daily activities and overall quality of life. The right diet can significantly improve eye health, which means that a few simple dietary changes can make a big difference in seniors' ability to stay independent for as long as possible.
Key Ingredients for Eye Health
Several nutrients can go a long way toward improving overall eye health.
- Leafy greens: Vegetables such as spinach, kale, and collard greens are high in vitamins A, C, and E, as well as antioxidants like lutein and zeaxanthin, which are essential for eye health.
- Fish: Fatty fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which help protect against dry eyes and macular degeneration.
- Citrus fruits: Oranges, lemons, and grapefruits are packed with vitamin C, an antioxidant that helps maintain the health of blood vessels in the eyes.
- Other beneficial foods: Nuts, seeds, eggs, and colorful fruits and vegetables also contribute to eye health by supplying essential vitamins and nutrients.
Finding recipes that incorporate these options can help seniors maintain their vision for as long as possible.
Recipe 1: Spinach and Kale Salad with Citrus Dressing
Ingredients List
- 2 cups fresh spinach leaves
- 2 cups fresh kale leaves, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped walnuts
Citrus Dressing
- 1/4 cup olive oil
- Juice of 1 lemon
- Juice of 1 orange
- 1 tablespoon honey
- Salt and pepper to taste
Combine spinach, kale, cherry tomatoes, red onion, feta cheese, and walnuts in a large salad bowl. Whisk together olive oil, lemon juice, orange juice, honey, salt, and pepper in a small bowl or jar. Pour the citrus dressing over the salad and toss gently to combine.
Recipe 2: Baked Salmon with Lemon and Herbs
Ingredients List
- 4 salmon fillets
- 2 lemons, sliced
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Step-by-step Instructions
Preheat your oven to 375°F (190°C). Place the salmon fillets on a lined baking sheet. Drizzle olive oil over each fillet and season with salt, pepper, dill, and parsley. Top each fillet with lemon slices. Bake in the preheated oven for 15-20 minutes or until the salmon is cooked through and flakes easily with a fork.
Recipe 3: Blueberry and Orange Smoothie
Ingredients List
- 1 cup fresh or frozen blueberries
- 1 orange, peeled and segmented
- 1/2 cup plain Greek yogurt
- 1/2 cup almond milk (or any milk of choice)
- 1 tablespoon honey (optional)
- Ice cubes (optional)
Step-by-step Instructions
In a blender, combine blueberries, orange segments, Greek yogurt, and almond milk. Blend until smooth. Add honey for sweetness if desired, or add ice cubes for a frosty texture. Blend again until well combined.
Get Help with Nutrition at Home
Maintaining eye health through diet is vital, especially for seniors. Leafy greens, fish, citrus fruits, and other nutrient-dense foods play a significant role. We invite you to try these eye-healthy recipes and see how delicious healthy eating can be. For more support at home, including assistance with meal planning and prep, contact Senior Helpers Evansville. We offer home care services to seniors in Evansville, Newburgh, Mount Vernon, and Boonville.