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Oct 3, 2019

Feasts for Your Eyes: 9 Dinner Ideas for Healthy Vision

by: Stacey Colino

We’ve got nine delicious dinner inspirations that are packed with the nutrients your eyes need most (think beta carotein, omega-3s, lutein, and more). But in case you need a short cut, follow this advice: “Include at least four servings of vegetables every night, along with a healthy protein such as fish, turkey, or chicken,” advises Lisa Hark, Ph.D., R.D., a professor of ophthalmic sciences at Columbia University in New York. Ready to dig in? Let’s eat!

Healthier Fish and Chips

Broil or bake a salmon filet. Slice a sweet potato into rounds, drizzle with olive oil, and roast them. Serve these up with a warm salad of wilted greens (kale, Swiss chard, turnip greens), tossed with minced garlic, cannellini beans, and sautéed mushrooms. You’ll get plenty of vision-boosting beta-carotene, omega-3 fatty acids, lutein and zeaxanthin, vitamin C, and selenium.

Classic Roast Turkey

Start with a bowl of miso soup with dried seaweed and small cubes of tofu. For the main course, have a roasted turkey breast along with roasted butternut squash and Brussels sprouts. You’ll load up on beta-carotene, vitamins C and E, lutein and zeaxanthin, selenium, zinc, and copper. Have a square of dark chocolate for dessert, and you’ll get an extra copper boost, too.

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Source: Heath Central

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