The eyes serves as the body’s window to everywhere. Without them, a person cannot see himself, his loved ones, and the beauty of nature. Also, a healthy pair of eyes allow people to do their activities of daily living and certain tasks with ease, speed, and efficiency. Due to the importance of one’s vision, it is always important to take good care of the eyes.
Nutrition plays a pivotal role in having a good eyesight. In line with this, the following are some meal recipes containing food choices that help preserve and enhance good vision.
Spaghetti Squash with Almonds
Squash is one of the selected food choices that is capable of maintaining eye health. Aside from being an excellent source of vitamin A, squash is also packed with vitamin B, vitamin C, vitamin K, manganese, potassium, and copper. According to Real Simple, the ingredients are three-pound spaghetti squash (halved lengthwise and seeded), three tablespoons olive oil, one-fourth cup of sliced almonds, two tablespoons of fresh lime juice, one tablespoon honey, half teaspoon of ground cumin, four scallions (thinly sliced), salt, and pepper.
To prepare, the oven is heated to 400 degrees Fahrenheit and the squash is placed on a rimmed baking sheet. Then, the cut sides are drizzled with a tablespoon of olive oil an are turned cut-side down. The squash is roasted for 40 to 50 minutes until tender. After that, the almonds are spread on a second rimmed baking sheet and are toasted in oven. They are tossed occasionally for six to eight minutes until golden brown. Meanwhile, the lime juice, cumin, honey, remaining two tablespoons of olive oil, salt, and pepper are combined in a medium bowl. Once done, the strands of squash flesh are mildly scraped with a fork into the bowl and are tossed with the lime juice mixture. Then, almonds and scallions are sprinkled on the dish.
Open-Faced Tomato Sandwiches with Creamy Cucumber Spread
Tomatoes are not only excellent sources of cancer fighting agents lycopene, but they are also packed with carotenoids. According to Cooking Light, research has shown that lycopene, which can be found in ocular tissues, help prevent retinal damage caused by light. With these agents, the open-faced tomato sandwich with creamy cucumber spread can be a good snack option for the eyes.
As per My Recipes, the ingredients include eight-ounce cream cheese, two cucumbers (seeds removed, diced), one-fourth cup of finely chopped red onion, two and a half teaspoons of chopped fresh dill, two and a half teaspoons of chopped fresh mint, two teaspoons of fresh lemon juice, a teaspoon of white wine vinegar, one teaspoon of salt, half teaspoon of black pepper, six Texas Toast slices or thick white bread slices (toasted), one and a half to one and three-fourth pound assorted fresh tomatoes (cut into half-inch thick slices), two tablespoons extra-virgin olive oil, and thinly sliced chives.
To prepare, the cream cheese, red onion, mint, dill, cucumbers, vinegar, lemon juice, salt and pepper are mixed and stirred in a medium bowl until well combined. Then, about one-fourth cup of the cucumber mixture is spread onto each slice of the toasted bread. Each slice is topped with two to three tomato slices, drizzled with a teaspoon of olive oil, and sprinkled with chives, pepper, and salt.
Vitamin Packed Salad
Salad contains fruits, vegetables, and meat, excellent food sources that provide several vitamins and minerals to the body. According to All About Vision, this salad recipe is packed with zinc, vitamin C, and vitamin E, along with zeaxanthin and lutein, plant based caritenoids that serves as the eye antioxidants. Thus, these prevent eye diseases, such as cataracts, age-related macular degeneration, and retinitis pigmentosa. For the salad, the ingredients include a cup of romaine lettuce (chopped), a cup of baby spinach, half cup of frozen peas, one-fourth cup of silvered almonds, half orange (peeled and chopped), half orange pepper (dried), and cooked chicken breast (sliced diagonally). For the dressing, the ingredients include one-fourth cup of nonfat yogurt, a tablespoon of curry powder, one garlic clove (minced), juice from the remaining half of orange, and salt and pepper.
To prepare, the ingredients are arranged on a plate or in a bowl while the dressing ingredients are combined and stirred until well-mixed in a separate container. Dressing is drizzled over top before serving.
Overall, the eyes allow people seeing everything and perform daily life activities easily, fast, and efficiently. Thus, nourishing the eyes’ health through nutrition is one aspect that contributes to a person’s optimum level of functioning.