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Do your eyes a favor this holiday season: Favorite holiday recipes that incorporate eye-healthy foods

What you eat can benefit your eyes and we don’t just mean carrots (even though you should always eat those!) Here are some favorite holiday treats that can help fill you up and protect your vision.

  • Fish:
    According to All About Vision[1], cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.Try these appetizer recipes for Salmon Mousse or Tuna Crostini
  • Leafy Greens, Citrus Fruit and Berries:
    Spinach, kale and collard greens are full of lutein and zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts, say the experts at All About Vision. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo. Citrus fruits and berries are high in Vitamin C which can help reduce the risk of macular degeneration and cataracts.

Try these salad recipes for Cranberry-Orange Kale Salad and Strawberry Avocado Spinach Salad

  • Legumes:
    Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc and can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Try these side dish recipes for Black-Eyed Peas and Red Beans and Rice

  • Eggs:
    Eggs are an excellent source of lutein and zeaxanthin, which can help reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

Try these breakfast recipes for Mediterranean Broccoli Cheese Omelet and Rustic Vegetable Fritata

  • Sweet Potatoes:
    Just like their cousins the carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.Try these delicious desserts: Sweet Potato Pie and Sweet Potato Pudding

So when you are at the store planning your holiday menu, take a look around and add these important foods to your table! Take the right steps to protect your vision. Contact Zieker Eye today to learn more or schedule an appointment.


[1] Article sourced from:

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