Reviewed by: Dr. Hunter Vittone, O.D.
The holiday season is a time for joy, celebration, and, of course, delicious food! But whether you’re dieting or not, you should practice mindful eating year-round, including the holidays. Food can impact every aspect of your body, from your skin to your brain to your eyes. The eye professionals at Center For Sight put together these Christmas recipes that are not only nutritious but can maximize eye health longevity.
1. Roasted Butternut Squash Soup
Ingredients:
– 1 large butternut squash, peeled and cubed
– 1 large onion, chopped
– 2 carrots, chopped
– 2 cloves of garlic, minced
– 4 cups vegetable broth
– 1 teaspoon olive oil
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Toss the butternut squash, onion, and carrots with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 25-30 minutes until tender.
4. In a large pot, sauté the garlic for 1-2 minutes.
5. Add the roasted vegetables and vegetable broth to the pot.
6. Bring to a boil, then reduce heat and simmer for 10 minutes.
7. Use an immersion blender to blend the soup until smooth.
8. Garnish with fresh parsley and serve hot.
Why It’s Great for the Eyes
Butternut squash is rich in beta-carotene and vitamin A, essential for maintaining healthy vision and protecting against age-related eye conditions.
2. Spinach and Strawberry Salad
Ingredients:
– 6 cups fresh spinach leaves
– 1 cup sliced strawberries
– 1/4 cup sliced almonds
– 1/4 cup crumbled feta cheese
– 2 tablespoons balsamic vinaigrette
Instructions:
1. In a large bowl, combine spinach, strawberries, almonds, and feta cheese.
2. Drizzle with balsamic vinaigrette and toss gently to coat.
3. Serve immediately.
Why It’s Great for the Eyes
Spinach is loaded with lutein and zeaxanthin, antioxidants that promote eye health by filtering harmful light. Strawberries add a dose of vitamin C, which supports the health of blood vessels in the eyes.
3. Baked Salmon with Avocado Salsa
Ingredients:
– 4 salmon fillets
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 ripe avocado, diced
– 1/2 red onion, finely chopped
– 1 small tomato, diced
– 1 tablespoon lime juice
– Fresh cilantro for garnish
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet and drizzle with olive oil.
3. Season with garlic powder, salt, and pepper.
4. Bake for 15-20 minutes until the salmon is cooked through.
5. In a small bowl, combine avocado, red onion, tomato, lime juice, and cilantro.
6. Serve the salmon topped with avocado salsa.
Why It’s Great for the Eyes
Salmon is rich in omega-3 fatty acids, which are crucial for eye health and reduce the risk of dry eyes and macular degeneration. Avocado provides additional vitamins and antioxidants that support overall eye wellness.
Winter Foods To Eat
- Carrots: Packed with beta-carotene, which converts to vitamin A, essential for maintaining good vision and preventing night blindness.
- Kale: Rich in lutein and zeaxanthin, antioxidants that protect against damage from light and reduce the risk of cataracts.
- Sweet Potatoes: Another excellent source of beta-carotene, which supports the health of your eyes and prevents age-related eye diseases.
- Citrus Fruits (Oranges, Grapefruits): High in vitamin C, which supports healthy blood vessels in the eyes and can help reduce the risk of cataracts.
- Almonds: Contain vitamin E, which protects eye cells from damage by free radicals.
- Eggs: Provide lutein, zeaxanthin, and zinc, all contributing to eye health.
- Oily Fish (Salmon, Mackerel): Rich in omega-3 fatty acids, which are beneficial for overall eye health and help prevent dry eyes and macular degeneration.
Winter Foods To Avoid
While the following winter foods may be tasty, they can have negative effects on eye health when consumed in excess:
- Sugary Treats (Cookies, Cakes): High sugar intake can lead to diabetes, which can cause diabetic retinopathy, a condition that affects the eyes.
- Salty Snacks (Chips, Pretzels): Excess salt can increase blood pressure, which may harm the blood vessels in the eyes and lead to vision problems.
- Fried Foods (French Fries, Fried Chicken): High in unhealthy fats, which can contribute to age-related macular degeneration.
- Processed Meats (Sausages, Hot Dogs): Contains high levels of preservatives and unhealthy fats that can negatively impact overall health, including eye health.
Beyond Diet
While eating nutrient-rich foods this holiday season can support your eye health, it’s also important to choose medical treatments that can help prevent vision loss when you need more professional help. One treatment patients love is laser treatment for glaucoma. Glaucoma is a condition that can damage the optic nerve, causing gradual vision loss, and often occurs without noticeable symptoms until it’s too late.
Laser treatments like selective laser trabeculoplasty (SLT) and minimally invasive glaucoma laser surgery are practical options for managing glaucoma. These treatments can help lower eye pressure and prevent further damage to the optic nerve, improving long-term eye health. If you’re at risk or already diagnosed with glaucoma, talking to an eye specialist about laser treatment options could be a great step in preserving your vision for years to come.
Book an appointment with Center For Sight in any of our four locations in Southwest Florida for more eye health advice this December to end the year on a high note.
**Please note that the suggestions provided in this blog are for general informational purposes only and may not be suitable for your specific insurance plan and eye health needs. It is important to consult a qualified healthcare professional for personalized advice and treatment.**
