food for healthy eyes

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.

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read article from Yahoo! Shine by The Editors at RealAge: Delicious Recipes for Healthy Eyes and Vision

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