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Superfood Cooking: a Recipe for Healthy Eyes


Recently, we all learned that the stay-at-home order for Washington state has been extended until May 31st. While this announcement may not have come as much of a surprise, it feels stressful for many of us all the same.

If you are like our team here at Vision Health, you might be experiencing increased anxiety around staying healthy during these uncertain times. For those of you who are concerned about your eye health, we are here to help! Luckily, there are many proactive measures we can take at home to help keep our eyes healthy. One of these measures is eating foods that support our eyes.

We know that many ingredients are difficult to come by at the moment and, with that in mind, below are some recipes made with staple foods that are hopefully readily available to you.

1. Hummus with Red Bell Peppers.

Beans and legumes are high in zinc, which can lower your risk of developing macular degeneration and cataracts and can also help protect your eyes from the damaging effects of sunlight. Raw red bell peppers pack a punch of vitamin C, an antioxidant that helps repair and grow new cells and are good for the blood vessels in your eyes. They are also an excellent source of Lutein and Zeaxanthin, which will help prevent macular degeneration. While hummus is traditionally made with chickpeas, if you don’t have any on hand you can also use pinto beans, black beans, or just about any bean/legume you have on hand!

2. Loaded Sweet Potatoes

Sweet potatoes are bursting with beta-carotene, a form of vitamin A that can improve night vision and help with your eyes’ ability to adjust to the dark. This recipe is a yummy starting point, but you can also load these up with any toppings you have on hand. Baked sweet potatoes are also delicious topped with things like shredded chicken, goat cheese, or avocado. You can find some more fun topping ideas, here.

3. Fish

Fish, especially salmon, contain omega-3 fatty acids which can help prevent dry eye, as well as aiding in visual development and retina health. Fresh fish might be hard to come by if you’re trying to avoid going to the store, but there are SO many delicious recipes out there using canned or frozen fish. If you stocked up on canned goods at the beginning of stay-at-home and are tired of tuna sandwiches and casserole, here are some fun new recipes to try using canned tuna. If you have frozen cod or other white fish on hand, you can find some dinner ideas here. And, if you’re lucky enough to have fresh or frozen salmon on hand, you can switch things up from your plain baked salmon with some snazzy marinades and rubs.

Protecting ourselves and our healthcare professionals are vitally important during this time and every preventative measure we can take, no matter how minor it may seem, can have an impact. While eating mindfully may seem like a small thing, it can make a big difference— both mentally and physically.

If you try one of these recipes, let us know by sharing a picture and tagging us on Facebook or Instagram!

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