Enhance Your Eyesight: 6 Nutrient-Packed Foods for Healthier Vision



Our eyes are incredibly important to our daily lives, yet eye health is often one of the most overlooked aspects of our routines.

As we age, or due to factors like genetics and eye strain, our eyesight can start to weaken. But did you know your diet plays a crucial role in maintaining eye health and preventing vision problems? Don’t worry - a nutritious diet can help protect and even boost your vision.

Are you curious about which vitamins are best for your eyes? Let’s find out!

Essential Vitamins for Good Eyesight

Including these vitamins into your diet can significantly improve your vision and overall eye health:

Vitamin A improves vision and protects your eyes from infections like conjunctivitis; it is abundantly found in amla, pumpkins, and sweet potatoes.

Vitamin C supports the health of blood vessels within the eyes and reduces the risk of cataracts, with red bell peppers being a rich source.

Omega-3 fatty acids play a crucial role in maintaining retinal health and ensuring clear vision, and are found in foods like soybeans and spinach.

Additionally, other essential nutrients for better eye health include beta-carotene, zinc, lutein, zeaxanthin, and antioxidants.

6 Ways to Include Vision-Enhancing Superfoods In Your Diet

Here is a list of lip-smacking recipes that are not only delicious but are also packed with the vital vitamins that can help you improve your eye health:

1. Amla Chutney

Amla chutney offers a zesty, tangy flavor that awakens your taste buds while boosting immunity and promoting eye health. This makes it both delicious and nutritious at the same time.

Ingredients

• 12 amlas

• 2 cups coriander, chopped

• 6 green chillies

• 1-inch ginger

• 2 tbsp cooking oil

• ½ tsp sugar

• Handful of mint

• Salt to taste

• Turmeric powder to taste

Tempering

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• ¼ tsp asafoetida

• 4 dried red chillies, whole

Procedure

• Wash and slice the amla, discarding the seed.

• Heat oil in a pan, add cumin and mustard seeds until they crackle. 

• Add asafoetida, dried and fresh green chillies, and sauté until the chillies are slightly charred. 

• Add the chopped amla to the mixture, cover, and cook until soft. 

• After cooling the mixture, blend it with the coriander, mint, and tempering spices, adding enough water to form a smooth paste.

2. Sweet Potato Curry

This is a flavorful dish, packed with vitamin A and antioxidants that support eye health. It contains a sweet taste that is balanced by warm spices, offering a satisfying and nourishing meal.

Ingredients

Dry Spices

• 1 tsp black mustard seeds 

• 2 tsp cumin seeds 

• ½ tsp hot chili flakes 

• 10 dried curry leaves 

• 1½ tsp ground coriander

• ½ tsp turmeric 

• ½ tsp cinnamon 

• ¼ tsp ground cardamom 

• Grounded black pepper

• 1 tsp garam masala, divided

For the Curry 

• 2 tbsp vegetable oil (I use mild olive oil) 

• 1 onion, finely chopped 

• 4 garlic cloves, finely chopped 

• 2 tbsp very finely diced ginger 

• 1 tsp fine sea salt to taste 

• 400 g of peeled plum tomatoes 

• 500 g sweet potatoes (2 medium) 

• 400 g full fat coconut milk 

• 400 g chickpeas (optional) 

• handful of cashews (optional) 

•  ½ lime juice

• Handful of coriander, chopped

Procedure

• Prepare your spices by setting aside ½ tsp garam masala and mixing the rest in a small bowl. 

• Heat oil in a heavy-bottomed pan over medium-low heat. 

• Add mustard seeds and let them pop. Then add cumin seeds, curry leaves, and chilli flakes and fry until fragrant. 

• Add chopped onion and sauté until soft and lightly caramelized. Season and add garlic and ginger, cooking for 2 minutes while stirring. 

• Reduce heat, add the ground spices (except garam masala), and cook for 30-60 seconds until fragrant. 

• Add the tomatoes. Crush them, then add water and salt. Simmer until the tomatoes break into a chunky sauce, adding water if needed. 

• Add coconut milk to the tomato sauce, bring to a simmer, then add the cubed sweet potatoes. 

• Cover and simmer for 15 minutes until the potatoes are cooked. 

• Uncover, add chickpeas, lime juice, and garam masala.

• Toast cashews in a separate pan, then chop them. 

• Serve the curry with chopped coriander leaves and the toasted cashews.

3. Aloo Burger with Red Bell Peppers

This is a deliciously juicy bite with vitamin B6 from potatoes and vitamin C from red bell peppers that supports your immune system and promotes healthy vision.

For the Burgers:

• 4 burger buns

• 500g potatoes, peeled and diced

• 50g dried breadcrumbs

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 small red bell pepper, diced

• 1 small green chili, chopped

• 1 red onion, sliced into rings

• 1 avocado, thinly sliced

• 1 large plum tomato, finely diced

• Himalayan Pink Salt

• Pepper

For the Sauce:

• 100ml low-fat mayonnaise

• 40ml tomato ketchup

• ½ tsp smoked paprika

• Himalayan Pink Salt

• Pepper

Procedure:

• Preheat the oven grill for 10 minutes to high - 375°F (190°C).

• Boil the diced potatoes in salted water until tender (about 10-15 minutes). Drain and mash them until smooth.

• In a bowl, combine the mashed potatoes with the red bell pepper, green chili, breadcrumbs, cumin, coriander, and seasoning. Mix well until evenly combined.

• Shape the mixture into 4 patties and place them on a lined baking tray. Grill the patties for 10-12 minutes, turning occasionally, until they are golden and crispy on the outside.

• Meanwhile, whisk together the mayonnaise, ketchup, smoked paprika, and seasoning to make the burger sauce. Chill until needed.

• Assemble the burgers by placing a patty on each bun. Top with the sauce, sliced red onion, avocado, and diced tomato. Finish with the other half of the bun and serve.

4. Soy Bean Salad

This healthy salad combines soybeans and spinach, both rich in Omega-3 fatty acids for a satisfying, eye-healthy dish that's savory, tangy, and refreshing.

Ingredients

• 1 small or ½ medium red onion, thinly sliced

• 1 tsp red wine or sherry vinegar

• 1½ cups cooked soybeans

• 1 ½ cups of white kidney beans, drained and rinsed

• 1 cup fresh spinach, chopped

• 3 fresh sage leaves

• 2 tbsp finely chopped parsley

• Salt and freshly ground pepper to taste

• 1 medium garlic clove, minced

• ½ cup yogurt

• ½ tsp Dijon mustard

• 4 tbsp olive oil

• ½ Japanese cucumber, halved lengthwise and sliced (for garnish)

Procedure

• Place the onion in a bowl and add 1 teaspoon of vinegar along with cold water to cover. Let it sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.

• In a medium bowl, combine the soybeans, white kidney beans, onions, chopped spinach, sage, and parsley.

• In a small bowl or measuring cup, mix the remaining vinegar, salt, freshly ground pepper, garlic, and dijon mustard. 

• Whisk in the olive oil and yogurt until well combined.

• Toss the dressing with the bean and spinach mixture until everything is evenly coated. Serve garnished with cucumber slices.

5. Pumpkin Mousse

This is a creamy, delicious dessert that boosts your eye health with its rich vitamin A and antioxidant content. Moreover, its sweet and spiced flavor will certainly satisfy your dessert cravings.

Ingredients

• 1 cup pumpkin puree

• ½ cup plain 0% or 2% fat Greek yoghurt

• ½ cup honey

• ¼ cup freshly squeezed orange juice

• 1 envelope gelatin

• ¼ cup whipping cream

• Zest of 1 orange

• ½ tsp mixed spice (cinnamon, clove, nutmeg, ginger)

Procedure

• Chill a medium bowl in the freezer. 

• In a large bowl, whisk together pumpkin and yoghurt. 

• Sprinkle gelatin over orange juice and let it sit for 3 minutes. 

• Boil honey in a small saucepan, then pour it over the orange juice, stirring until the gelatin dissolves. 

• Combine this mixture with the pumpkin blend, adding orange zest and spices. 

• Whip the cream in a chilled bowl until it reaches a thick, stable consistency, then whip the pumpkin mix for 1 minute. 

• Gently fold in the whipped cream. Divide into serving cups and chill for 2-3 hours until set.

6. Infused Water

Fruit-infused water not only quenches your thirst with a burst of refreshing, natural flavors but also boosts your health with added vitamins and antioxidants.

Ingredients

• A pitcher of water

• Handful of herbs and spices - mint, basil, rosemary, ginger

• Fruits and vegetables - cucumber, fennel, strawberries, blueberries, raspberries, lemons, limes, oranges, kiwi, peaches, watermelon, and mango

• Note: Choose one or two fruits and vegetables

Procedure

• Take either a glass pitcher or jar and add a handful of herbs and spices - mint, basil, rosemary, ginger. 

• Choose one or two fruits and vegetables. 

• Slice and add to the pitcher. Fill the container with filtered water and let it sit in the fridge for two hours to infuse the flavours into the water. 

• The water will last up to 3 days; however, the fruit and veggies may get water-logged within a day. Therefore, if you haven't finished it all in 24 hours, then strain the produce out.

Conclusion

Eye-friendly foods such as amla chutney and soybean salad in your diet not only support optimal vision but also contribute to overall nutritional balance. You can also try dry fruits such as almonds and pistachios which can further enhance your commitment to healthy and better eyesight.

Each recipe mentioned here is crafted to maintain and improve your eye function through a balanced and nutritious diet. Explore Himalayan Natives and stay connected with us on Facebook and Instagram for more easy, delectable and health-conscious recipes!

Frequently Asked Questions (FAQs):

1. What are 6 foods to improve eyesight?

Answer: Spinach, soybeans, almonds, amlas, sunflower seeds, and raw red bell peppers protect against dry eyes and prevent oxidative damage. These foods are essential for good vision and to support the blood vessels in the eyes.

2. Which nutrient is best for eyesight?

Answer: The best nutrients for good eyesight include Vitamin A, Omega-3 Fatty Acids (DHA and EPA), Zinc and Beta-Carotene.

3. What are some ways to improve your vision?

Answer: You can improve your vision by eating a nutrient-rich diet, wearing sunglasses to block UV rays, having regular eye checkups, limiting screen time, and taking breaks. Additionally, avoiding smoking lowers the risk of vision problems like macular degeneration and cataracts.

4, Which fruit is best for eyesight?

Answer: Citrus fruits and berries contain antioxidants that protect the eyes from harmful free radicals, while carrots and pumpkins are loaded with beta-carotene, which is crucial for good vision and for reducing the risk of eye disorders.

5. What drink is good for eyesight?

Answer: Orange juice is rich in vitamin C, which protects eyes against cataracts and age-related vision loss. Carrot juice is known for its high beta-carotene content. And, coconut water hydrates the body and contains nutrients like magnesium, which contribute to overall eye health.

6. Which nuts are good for eyesight?