Eye nutrition is essential to improving eye health and preventing, suppressing, and/or slowing common eye disorders. Consuming a nutrient-rich diet doesn’t only protect the eyes against age-related macular disorders, but also helps to shield the eyes from the sun’s damaging rays. Examples of nutrient rich foods that are beneficial to the health of your eyes include:
Vitamin C (found in citrus fruits)
Vitamin E (found in nuts and avocado)
Lutein and Zeaxanthin (found in egg yolks and dark leafy greens like spinach)
Omega-3s (found in fatty fish)
With one in four Americans suffering from vision loss by age 40, it is therefore very important that proper eye-friendly nutrition be consumed to help prevent or slow down damaging processes that can occur in the eyes. Promoting a recommendation for an eye-healthy diet, the American Optometric Association and the American Macular Degeneration Foundation decided to put forth a list of recipes that contain certain necessary nutrients to help maintain and improve eye health. The following recipe is just one example of a meal that could benefit and help maintain eye health — Spicy Udon Noodles. Consisting of a wide variety of vegetables, this meal is not only good for your eyes, but also for your heart health.
Ingredients:
- Zest and juice of 1 orange
- 2 tablespoons hoisin sauce
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon Asian chili paste
- 1 ½ tablespoons sugar
- 1 ½ tablespoons rice wine vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon canola oil
- 1 ½ tablespoons minced garlic
- 1 ½ tablespoons minced fresh ginger
- 6 cups mixed cut raw stir-fry vegetables (broccoli, bok choy, zucchini, onion, scallion, red bell peppers, carrots)
- 3 cups cooked udon noodles (9 ounces dry)
- 1/4 cup freshly chopped basil leaves
- 1/4 cup freshly chopped mint leaves
- 1/4 cup freshly chopped cilantro leaves
- 2 tablespoons chopped dry-roasted peanuts, for garnish
Directions:
- Combine the orange zest and juice, hoisin sauce, soy sauce, chili paste, sugar, and vinegar in a bowl; set it aside. Combine the sesame oil and canola oil in a small bowl.
- Heat 2 teaspoons of the oil mixture in a skillet over high heat. Add the garlic and ginger and stir-fry until they begin to color, about 2 minutes. Add the mixed vegetables and stir-fry until crisp-tender, 1 to 2 minutes. Add the noodles and reserved sauce. Cook for 1 minute. Add the basil, mint, and cilantro; toss to mix. Serve hot; garnish with the peanuts.
For more recipes recommended for the improvement and maintenance of your eye health, click here.
Sources:
https://www.macular.org/good-food
https://www.aao.org/eye-health/tips-prevention/diet-nutrition