Food probably isn’t the first thing you think of as having an impact on your eyesight. But good eye health starts on your plate. After all, we are what we eat! There has been a lot of research conducted on how we can eat to support our eyesight, and in this post, we’re going to break it down!
Your eyes (and the rest of your body!) thrive from including foods high in omega-3 fatty acids, zinc, and vitamins C and E. Common foods that contain these nutritional elements are:
Dark Leafy Greens
Oily fish (eg. Salmon)
Non-meat protein sources (eggs, legumes, nuts)
Citrus fruits
A diet abundant in nutrient-dense food also decreases the likelihood of Type II Diabetes, which is the leading cause for blindness in adults.
If you’re looking for a healthy lunch idea, we love to get a hit of all those eye-loving foods in something we call a Boost Bowl! Here’s an easy recipe you can meal prep at the start of the week for a build-your-own bowl lunch for your working week.
Build your own Boost Bowl
Choose your base:
- Quinoa
- Rice (brown, white, wild)
- Noodles
- Zucchini noodles
Choose your protein (a single serve is generally about the size of your palm):
- Salmon
- Chicken
- Steak
- Tofu/Tempeh
- Edamame
- 2 x boiled eggs
Choose your fix-ins:
- Chopped leafy greens
- Cherry tomatoes
- Roast veggie cubes (pumpkin, sweet potato, etc.)
- Carrot
- Cucumber
- Red onion
- …any veggie or fruit your heart desires!
Choose your fats:
- Avocado
- Crumbled nuts (almonds, walnuts, etc.)
- Seeds (like sesame or pumpkin)
- Tahini
- Olive oil
Season with salt/pepper/spices!
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Zephyr Medical is a bulk-billed mobile optometry clinic, servicing the South-East Queensland and Northern NSW regions. Our team is dedicated to providing patients with comprehensive services to benefit their eye health in the comfort of their home or workplace. Get in touch with us today to book an optometrist appointment that suits your schedule. Book a free appointment here.
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