What’s cooking good looking?

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Ingredients that will give your eyes a boost of nutrients

As we spend more time at home, many of us are getting experimental in the kitchen. From baking banana bread and sourdough, to homemade pasta, Australians have been whipping up some delicious meals during the COVID-19 pandemic.

It’s important that your home cooking repertoire boasts a healthy variety of foods, as it’s always important that we actively manage our health and wellbeing. While a slice of homemade banana bread is fine every now and then, we also need to ensure we’re eating a range of nutritious foods that form a balanced diet. And when it comes to the eyes, there are certain foods we can eat to help us retain good vision for life.

Research conducted by Optometry Australia for its 2020 Vision Index Report, found that 31 per cent of Australian adults believe the age-old saying that eating carrots is good for the eyes. While carrots are packed with vitamin A and beta carotene, there is a huge range of nutritious, delicious, colourful fruits and vegetables we can eat to improve the health of our eyes, in addition to the humble carrot.

Here are some foods that are found to give your eyes a boost of nutrients:

  • Berries and citrus fruits - berries and citrus fruits contain high amounts of vitamin C which helps promote healthy bones, skin and blood vessels, including the delicate capillaries in the retina. Why not try this delicious berry smoothie for breakfast?
  • Fish - fish is a great source of omega-3 fatty acids. These healthy fats are essential for your body and may assist in preventing dry eyes. Finish your day off with a delicious oven baked fish with a side of leafy greens – your eyes will thank you for it!
  • Nuts - nuts such as almonds, pistachios and walnuts are a great source of vitamin E and are full of minerals such as zinc, which help keep our eyes healthy and can decrease the risk of cataracts or age-related macular degeneration. Snack on these Super Seedy Granola Bars throughout the day to give your eyes a boost.
  • Whole grains - similar to nuts, whole grains contain vitamin E, zinc and niacin which can help improve eye health by reducing the risk of cataracts and age-related macular degeneration. Great whole grains include quinoa, brown rice, oats and corn.
  • Leafy greens - leafy greens such as kale, spinach and green veggies are full of lutein and zeaxanthin which are extremely important for retina health. Green vegetables are also full of antioxidants which are important contributors to good eye health.
  • Chocolate - looking for an excuse to eat chocolate? Dark chocolate, with 70 per cent or more of cacao, contains antioxidants and flavonoids, which can help circulation and blood flow to the retina. Now there's no excuse not to whip-up this chocolate mousse – it’s guilt free and good for your eye health!

What are you waiting for? Get cooking!

It’s extremely important to have a well-rounded diet to maintain wellbeing and a healthy, balanced lifestyle. If you’re concerned about the health of your eyes, contact your local optometrist for expert advice.

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