As the seasons being to change, so will the foods that you see in your everyday diet. Change it up even more with some of these power foods! These five foods will not only help protect and improve your eye health, but will also leave your taste buds (and eyes) wanting more:
1. Blackcurrants. These berries contain some the highest levels of the antioxidant anthocyanins and are extremely rich in essential fatty acids. These fatty acids lend added support to their anti-inflammatory properties, which set them a notch above the rest in foods that nourish your eyes. Many opt for using blackcurrant seed oil, but when these berries are in season eating them whole is always an option. These berries are especially popular in breakfast muffins! You can find this delicious recipe here.
2. Bilberry. No, that was not a typo. These berries are a close relative to the blueberry, but tend to be difficult to grow and cultivate. They also contain high amounts of anthocyanins similar to the blackcurrant. Research on these berries has shown that the bilberry extract is effective for the prevention of macular degeneration and cataracts. Bilberries are another delicious powerhouse food for eye health, especially when added in a pie.
3. Kale. One of the hottest food trends right now is Kale, and we aren’t complaining! Green leafy vegetables are high in lutein and zeaxanthin, which are important nutrients for eye health and clear vision. Kale is one of the most lutein-rich foods, but you can also find it in foods such as carrots, squash, and other orange and yellow fruits and vegetables. If you’re looking for something that is both good tasting and good for you, check out these 10 healthy recipes using kale.
4. Organic Pastured Egg Yolks. One of the best ways to take advantage of these nutrients is by eating these foods raw. Eating just one raw egg yolk contains .25 mg of lutein and zeaxanthin. Keep in mind that when you consume raw eggs, finding a high-quality source is critical to avoid foodborne illnesses. Make sure your eggs are from organically raised and pastured hens to reduce these risks.
5. Wild-Caught Alaskan Salmon. This power food contains two essential eye nutrients: omega-3 fats and astaxanthin. Astaxanthin is an exceptionally potent antioxidant that has been found to protect against a number of eye diseases, including blindness, and is also low in mercury. The omega-3 fat provides structural support to cell membranes that boost eye health and protect retinal function. These recipes will help make eating this super food both easy and delicious!
You’ve just taken a look at five essential power foods that will help improve and protect your eye health. Now go out and cook up something that is both delicious and good for you. You, and your eyes, deserve it!