Seniors must maintain good eye health. As we get older, our eyes become more susceptible to conditions like macular degeneration and cataracts. Regularly consuming eye-healthy foods can help protect your vision and overall well-being. Discover some delicious and easy-to-prepare recipes that incorporate eye-healthy ingredients to get started.
Eye-Healthy Ingredients
Leafy greens are packed with nutrients that are advantageous for eye health. They contain lutein and zeaxanthin, antioxidants that help protect eyes from harmful light. Including leafy greens in your diet can help reduce the risk of developing long-term eye diseases. Spinach, kale, and collard greens are excellent examples of leafy greens rich in these beneficial nutrients.
Fish is an excellent source of omega-3 fatty acids, which are helpful for maintaining healthy eyes. Omega-3s help reduce the risk of dry eyes and may help prevent macular degeneration. Salmon, mackerel, and sardines are particularly high in these beneficial fatty acids that support eye health and reduce inflammation.
Citrus fruits are rich in vitamin C, an important antioxidant that helps maintain healthy blood vessels in the eyes. They also help reduce the risk of developing cataracts and macular degeneration. Oranges, grapefruits, and lemons are great examples of citrus fruits high in vitamin C, which promotes healthy blood vessels in the eyes.
Recipe 1: Spinach and Salmon Salad
Try a spinach and salmon salad using:
- 2 cups fresh spinach leaves
- 1 salmon filet
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup walnuts
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Season the salmon filet with salt and pepper. In a skillet, heat the olive oil over medium heat and cook the salmon for 4-5 minutes on each side until fully cooked.
In a large bowl, combine the spinach, cherry tomatoes, red onion, and walnuts. Flake the cooked salmon and add it to the salad. Drizzle with lemon juice and additional olive oil if desired. Toss gently to combine.
Prepare the salad just before eating to maintain freshness. Store any leftover salad in an airtight container in the refrigerator for up to 24 hours.
Recipe 2: Kale and Citrus Smoothie
For a refreshing and nutritious drink, try this kale and citrus smoothie. In a blender, combine the following:
- 1 cup of kale leaves (stems removed)
- 1 peeled and segmented orange
- 1/2 banana
- 1/2 cup Greek yogurt
- 1/2 cup water or orange juice
Blend until smooth, and add 1 tablespoon of honey if desired for extra sweetness.
Drink the smoothie immediately after blending to get the most nutrients. If you need to store it, keep it in a sealed container in the refrigerator and consume it within 24 hours.
Recipe 3: Baked Cod with Lemon and Herbs
This simple yet flavorful dish is packed with eye-healthy nutrients. You would need the following:
- 2 cod fillets
- 2 tablespoons olive oil
- juice of 1 lemon
- 2 minced garlic cloves
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- Salt and pepper to taste
Preheat your oven to 400°F (200°C). Place cod fillets in a baking dish. In a small bowl, mix the rest of the ingredients and pour the mixture over the cod filets. Bake for 15-20 minutes or until the fish is opaque and flakes easily with a fork.
Serve the fish immediately for the best taste and texture. Any leftovers can be stored in an airtight container in the refrigerator for up to 2 days, reheated gently in the oven or microwave.
Connect With Senior Helpers to Support Senior Eye Health
Incorporating eye-healthy recipes into your diet is a wonderful way to support your vision and overall health. These shared recipes are easy to prepare and full of nutrients that promote eye health. We encourage you to give them a try and experience the benefits for yourself. If you need additional support or senior care services, please contact us at Senior Helpers Southeastern Indiana. We're here to help in Madison, North Vernon, Clarksville, Corydon, and Charlestown.