See How These Winter Dishes All Benefit Your Eyes

See How These Winter Dishes All Benefit Your Eyes

Feed your eyes while you fill your belly. These five recipes bring seasonal flavor and eye-healthy nutrients to your table.

Snow angels, snow men, festive lights, holly-laden centerpieces—the winter season is full of sights to behold. That’s just one reason it’s so important to keep your eyes healthy this time of year. After all, isn’t the real fun of gift-giving seeing the look on your loved ones’ faces when they open their presents? And what easier way to keep your eyes sharp than through delicious, warming food. Here are five recipes for dishes full of eye-healthy vitamins for you to make and serve this winter.

1. Orange Pepper, Spinach & Sundried Tomato Frittata



Wake up in your flannel pajamas and start your day with happy eyes and a warm belly. Orange peppers alone are full of beta-carotene, luteine, vitamins C and E, and zeaxanthin—a protective carotenoid concentrated in the eye’s macula. But the eye love doesn’t stop there. The eggs are also a good source of lutein and vitamin E, as well as the omega-3 fatty acid DHA, all of which make for better eye health.

2. Carrot and Fennel Soup



Vegans and omnivores alike can enjoy a bowl of this eye-friendly soup as a starter course or all on its own. Because of the carrots, it’s rich in beta-carotene, which helps protect the cells that make up your eyes. Pour a cup as a filling snack after a lively snowball fight.

3. Eggplant and Tomato Pasta



You probably eat tomatoes in a variety of dishes, so it’s a nice boost to hear that something so common is also good for your eyes. In addition to vitamin C, tomatoes have lycopene, which has been shown by research to help prevent damage to the retina from light. Eggplant, on the other hand, you might not eat as often, but consider this an incentive: they are full of lutein, zeaxanthin, resveratrol, folic acid, vitamin C and potassium, all of which make for healthier eyes. This hearty Greek concoction makes a great main course on a winter’s night.

4. Sweet Potato Burritos



While it may not get as cold in Mexico as it does north of the border, this is one burrito that fits the season perfectly. People are more likely to think of carrots than sweet potatoes when asked about foods that are good for the eyes, but sweet potatoes are indeed chock full of beta-carotene, too. Quick to make and tasty to eat, this wrap is safe for vegans and gluten-free.

5. Turkey Chili



Chili is one universally enticing food when warm and filling are what you want. But did you know turkey is not just a healthier alternative to red meat, but also very good for your eyes? It naturally has zinc and niacin, which help enzymes that promote eye health and protect against cataracts, respectively. And unless you add cheese or sour cream, this recipe is dairy- and gluten-free.

6. Pumpkin Mousse



Yes, you can indulge your sweet tooth and get healthy nutrients at the same time. The ubiquitous winter flavor, pumpkin is not only seasonal, but good for your eyes. Like sweet potatoes and carrots, they contain a good amount of beta-carotene, which our bodies convert to vitamin A for better eyesight.

In the kitchen or at the grocery store, keep your eyes in mind when deciding what to eat. For more tips on eating to see well, ask your eye doctor when you schedule your next eye exam* today.


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