What you eat can improve your
eye health and vision. Vitamins are essential for your overall health, including
the health of your eyes. By eating plenty of vitamins C and E, you may
help prevent age-related vision problems, such as
macular degeneration, which is the leading cause of blindness in adults over age 60. Vitamin
A can also help prevent age-related eye conditions, as well as
dry eyes, some eye infections and it could even improve your night vision.
When planning what you’ll eat each day, consider how many vitamins
are found in the foods you choose to eat. Improve your eye health before
eye exam by eating plenty of vitamin-rich foods. Not sure where to find vitamins
A, C and E?
Vitamin A - A lack of vitamin A can cause night vision problems, dry eyes and even
leads to some eye infections, cataracts and macular degeneration. Vitamin
A is found in colorful fruits and vegetables as well as beef, chicken
liver, cod liver oil, milk and eggs.
Vitamin C - Like vitamin A, vitamin C may reduce your risk of developing cataracts
or macular degeneration. Vitamin C is found in oranges, orange juice,
red and green bell peppers, grapefruit, strawberries, broccoli and kale.
Vitamin E - Vitamin E is also thought to reduce risk of developing cataracts and macular
degeneration of the eye. It is also a powerful antioxidant that and is
found in almonds, hazelnuts, peanut butter, spinach, avocados, olive oil
and whole grains.
Do you struggle to eat spinach? Try this delicious
Parmesan Spinach Cake recipe from
2 ounces fresh spinach, (mature spinach is best)
1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
1/2 cup finely shredded Parmesan cheese, plus more for garnish
2 large eggs, beaten
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
- Preheat oven to 400°F.
- Pulse spinach in three batches in a food processor until finely chopped.
Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan,
eggs, garlic, salt and pepper; stir to combine.
- Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture
among the 8 cups (they will be very full).
- Bake the spinach cakes until set, about 20 minutes. Let stand in the pan
for 5 minutes. Loosen the edges with a knife and turn out onto a clean
cutting board or large plate. Serve warm, sprinkled with more Parmesan,
Do you have a favorite vitamin-rich recipe? Share it with us on our