Delicious Food Recipes to Improve Eyesight

   5 Easy Delicious Recipes to Improve Eyesight

Do you experience blurry vision while reading? or perhaps do you wear eyeglasses while driving? Do you wish to improve your eyesight? Well then, I'll help you to see things better by making your eyes better! by giving you information on what are the right kind of foods to eat. These foods are not just nutritious but delicious as well. Also, kindly expect some terms that have something to do with eyes as we go along.

1.) Carrot, Squash and Sweet Potato Soup.

Carrot, Squash and Sweet Potato are good sources of beta carotene which may slow progress of Macular Degeneration. Now, we have the words beta carotene and macular degeneration. What are these?

Beta- carotene is the one that gives fruits and vegetables a strongly red-orange pigment. Our body naturally converts beta-carotene into Vitamin A (Pro- Vitamin A) . Of course, we know that Vitamin A is important to have normal vision. While Macular Degenaration is the degeneration of the central part of the retina known as the macula, which is responsible for the focusing of the central vision of the eye. If our macula is in good condition, we can able to read and write well, drive safely or just simply see things clearly.

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Preparation:

* 1/4 butter
* 3 cups chicken stock
* carrot cut into chunks
* sweet potato cut into chunks
* squash cut into chunks
* chopped celery, onion and bell peppers
* minced garlic
* salt and black ground pepper

Direction:

      1.) Melt the butter in a casserole over medium - heat. Saute the garlic, chopped onion, celery and bell peppers. Then add the chunked carrots, squash, and sweet potato.  Mix them for about  3-5 minutes. This will be your CSS Mixture (get it? Carrot, Squash and Sweet Potato)

      2.) Then add the chicken stock into the mixture then bring to a boil for about 30-45 minutes until the squash and sweet potato are tender.

      3.) Put the mixture into a blender. Make it puree.

      4.) Once pureed, return the mixture to the casserole. Add salt and black ground pepper

2.) Tuna and Broccoli Stir Fry

Have you heard the word "Lutein"? Broccoli and other green leafy vegetables are great sources of lutein as well as zeaxanthin. Lutein and zeaxanthin are two essential nutrients that may help reduce the risk of macular degeneration. They are carotenoids (gives color to fruits and vegetables and act as antioxidants)  which are yellow in pigment and are found in high concentration in the macula,

Lutein and zeaxanthin also filter bluelight - a harmful light that is being emitted mostly by high tech gadgets such as laptops, mobile phones, etc. They also absorb the UV of the sun that can decrease the free radicals in the eyes.

Are you familiar with the word Omega 3? I know you do. We know that Omega 3 is known to reduce the risk of cardiovascular diseases. But do you know that it can also help to protect your eyes from dry eye syndrome? Dry eye syndrome is a condition where eyes don't produce enough tears of the tears evaporate too quickly thus making the eyes red and swell.

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Preparation:

* Broccoli
* Peas ( Optional)
* Red bell peppers
* You can use Tuna in can (recommended)
* fish sauce and soy sauce
* minced garlic
* oil
* chopped green onion (optional)
* Black ground peppers


Direction:

1.) In a pan, heat the oil and fry the garlic. Add broccoli, peas and red bell peppers then fry until cooked. (about 5-10 minutes).
2.) Add the canned tuna and slightly fry it ( since the canned tuna is already tender, less hassle)
3.) Then add the soy sauce and fish sauce. Stir a little.
4.) Remove from heat , add the chopped green onions and black ground peppers to taste.

3.) Spinach Omelet/ Kangkong Omelet

One of the best ways to enjoy green leafy vegetables like spinach or kangkong is to include it in your omelet. Having this kind of meal, you can now enjoy two important factors for your eye health and they are the lutein (green leafy vegetable) and protein (egg yolk). Since we know how lutein works, how about the protein? Well, egg yolk ( protein) can also reduce the thinning of the macula.

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Preparation:

* 3 eggs
* chopped spinach or kangkong leaves
* 1 tomato
* chopped onion and garlic
* black ground pepper
* oil


Direction:

1.) In a pan, heat the oil and saute the chopped onion, garlic, tomato and spinach or kangkong.
2.) In a separate pan, fry the egg partially then add the saute mixture to it.
3.) you may season it with black ground pepper to taste.

4.) 4 season Juice or 4 season Shake

Fruits are full of  Ascorbic Acid or Vitamin C - also known as the powerful antioxidant that also helps in wound healing and maintain connective tissue.  Vitamin C also may reduce the risk of forming a cataract and vision loss from macular degeneration. But wait, what is antioxidant anyway? It is a molecule or a substance that prevents, stops, or inhibits oxidants ( free radicals that damage cells).

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Preparation:

* Juice out the pineapple or buy pineapple syrup/puree

* Juice out the mango or buy mango syrup/puree

* Juice out the orange or buy orange syrup/puree

* Juice out the lemon

* Some ice tubes

* Sugar ( optional)
* 1 pitcher
* 3-4 glasses of water

Direction for 4 season Juice

1.) Just combine all the fruit juices, stir and add some water. Add some sugar (adjust to desired sweetness)
2.) Add some ice tubes. and serve!

Direction for 4 season shake1.) In a blender, combine the fruit juices, water, sugar and some ice tubes then blend until smooth.
2.) Pour the mixture in a glass and serve!

5.) Avocado con leche

"Avocado con leche" is simply translated avocado with milk. Avocado, aside from the fact that it is packed with fiber, it also contains antioxidant and high in lutein than many common fruits.

Milk is known for calcium but it also contains vitamin A (retinol)  which plays a great role in having healthy skin and eyes.

Do you know that there are two types of Vitamin A? The one found in animal based products such as milk, eggs, meat is called Preformed Vitamin A or retinol while Pro- Vitamin A is found in fruit and vegetables.

Retinol is integral to over-all eye health like improving night vision and it lowers the chance of having age-related eye diseases like the macular degeneration.

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Preparation:

* 2-3 chunk of ripe avocados
* powdered milk
* sugar
* ice (optional)


Direction:

1.) In a bowl, just combine the avocados, milk, sugar and ice then just enjoy! :)

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Well, there you have it!

These are just some of the easy to do recipes to enjoy the fruits and vegetables packed with essential nutrients to have better eyesight.

Let us all together take care of our eyes!