Juicing and Smoothies: The Best Recipes For Eye Health

Posted By Key-Whitman Eye Center || 30-Sep-2014

Juicing and Smoothies: The Best Recipes For Eye HealthHomemade juices and smoothies have become popular in recent years, and for good reason. For those of us who struggle to eat enough fruits and veggies, juicing or blending up smoothies is an excellent way to increase your daily dose of vitamins and nutrients.

What’s the difference between juicing and blending?

Both have health benefits (including benefits for your eyes), but they are beneficial in different ways. Juicing extracts nutrients and water from the fruit or vegetable and discards the fiber. Juicing allows your body to digest the nutrients more quickly than blending.

On the other hand, blending uses the entire fruit or vegetable, including the skin, so you’ll get all the nutrients plus the fiber. When you make a smoothie, the fiber is broken down, making it easier to digest. The fiber allows your body to slowly release the nutrients into the bloodstream, whereas juicing is a rapid release of nutrients into the bloodstream.

If you have a sensitive digestive system or difficulty processing fiber, you will benefit more from juicing, although the lack of fiber may leave you feeling hungry again quickly. Fiber helps us feel full, so smoothies are often more satiating.

Juice and smoothie recipes for healthy eyes

Many people struggle to find a taste for leafy greens like kale, which is one of the best foods for your eye health. Blending spinach or kale into a smoothie is a simple, delicious way to get the powerful benefits of these superfoods. Try this recipe for a green smoothie:


  • 2 cups packed kale leaves, washed and coarsely chopped
  • 2 ripe kiwis, peeled and quartered
  • 1 cup sweet green grapes (or 1 banana)
  • Juice of one lime
  • 1 cup filtered water

Put grapes in the blender. Add kiwis, kale and water and blend until smooth. Check consistency and add water as needed. The flavor will vary depending on how sweet the kiwis and grapes or banana are, so adjust accordingly. If it tastes too tart, add grapes or banana. If it is too sweet, add more lime juice.

Tip: Kiwis contain more nutrients than grapes or bananas, so if you have enough, replace the grapes or banana with more kiwis. Leftovers will keep in the fridge for up to four days. Be sure to shake well before drinking any leftovers.

Your mom was telling you the truth when she told you that eating carrots is good for your eyes. Carrots contain vitamins A, C and B6, but they are also packed full of beta-carotene, an antioxidant that helps protect your vision and prevent eye conditions such as macular degeneration and deteriorating night vision. Juicing carrots is an excellent way to consume all the eye-healthy nutrients these orange veggies contain.

If you have access to a juicer, first juice your carrots, then add the carrot juice to one of these delicious smoothies. You can also drink carrot juice on its own—you might be surprised how sweet it tastes!

Super Carrot Smoothie


  • 1 cup spinach
  • 1 kale leaf
  • ¼ cup orange juice
  • ¼ cup carrot juice
  • 1 banana
  • 1 cup berries (optional)
  • Ice as needed


Blend until smooth and enjoy!

V8 Juice Smoothie


  • 4 baby carrots
  • ½ cup carrot juice
  • 1 tomato
  • Salt to taste
  • Pepper to taste
  • 2 tbsp fresh lemon juice
  • Ice as needed


Blend until smooth and enjoy!

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