here are some recipes with eye-essential nutrients:.
- Citrus Berry Smoothie
Fresh berries, orange juice, and toasted wheat germ
- Strawberry-Orange Muffins
These muffins taste good but with a lot fewer calories and a lot more vitamin C.
- Blueberry-Ricotta Pancakes
These pancakes with ricotta cheese adds some eye-supporting zinc to the mix.
- Almond-Honey Power Bar
A mix of quality carbs, protein, and healthful fats puts the wow in these power bars, while a blend of nuts and seeds provide eye-essential vitamin E.
- Spinach, Avocado, and Mango Salad
These three ingredients in this salad give your eyes a lineup of needed nutrients, including lutein, zeaxanthin, and vitamin C.
- Smoked Salmon Tartare
Salmon bites make an ultra simple yet delectable appetizer that’s low in calories, with just a dollop of healthy fat.
- Curried Carrot Soup
Carrots are good for your eyes. But they go down a lot easier in a light, creamy-tasting soup like this one.
- Tuna-Stuffed Peppers
Stuffing vitamin C-rich peppers with tuna is a quick route to a savory Italian-style appetizer.
- Crispy Phyllo Spinach Tartlets
With spinach as a filling in these little tarts, you get a source of lutein and zeaxanthin — nutrients that help shield eyes from light damage.
- Bean and Butternut Tacos with Green Salsa
The beans and butternut squash in this veggie-based filling add extra fiber and vision-bolstering beta carotene.
- Rainbow Chopped Salad
This salad includes antioxidant-rich carrots, bell peppers, and broccoli.
- Oven Sweet Potato Fries
Making fries out of beta-carotene-rich sweet potatoes and baking them in the oven makes it a best bet for your eyes and your waistline.
- Toasted Quinoa Salad with Scallops and Snow Peas
Eating a low-glycemic quality diet can help reduce the risk of macular degeneration. The whole grains in this quinoa salad fit the bill.
- Salmon Provençal with Zucchini
Getting ample amounts of healthful fats found in fish can help prevent dry eye syndrome and age-related macular degeneration.
- Tofu with Peanut-Ginger Sauce
A vitamin E-rich peanut sauce elevates this tofu dish to comfort-food caliber.
- Broccoli Rabe with Garlic and Anchovies
Set your sights on this nutrient-packed side dish that serves up lutein, zeaxanthin, vitamin C, and healthy omega-3 fats.
- Cheesy Popcorn
Whole-grain popcorn instead of potato chips with freshly grated parmesan cheese.
- Triple-Nut Biscotti
Made with dried fruit and vitamin E-rich wheat germ and nuts.
- Strawberries-and-Cream Parfaits
Strawberries have more vitamin C than oranges!
- Cherries with Ricotta and Toasted Almonds
Three simple nutrients make this treat a feast for your eyes: zinc from the ricotta, vitamin E from the almonds, and vitamin C from the cherries.
read article from Yahoo! Shine by The Editors at RealAge: Delicious Recipes for Healthy Eyes and Vision