July is National Picnic month! This July, why not try out some picnic foods that are good for your eyesight?
Below, we recommend some creative recipes that’ll feed both your stomach and your eyes.
A pan bagnat is a sandwich that originates from the Provence region in France. Typical ingredients include tuna, green peppers, hard-boiled eggs, olives, tomato, and vinaigrette.
Cold water fish like tuna are particularly rich in omega-3 fatty acids, an essential fatty acid that may protect eyes against conditions including macular degeneration and cataracts. Eggs, meanwhile, contain lutein and vitamin A. Lutein is an antioxidant that may prevent macular degeneration, whereas vitamin A may decrease the risk of vision loss associated with the disorder. If you want a healthy dose of omega-3, lutein, and vitamin A, this sandwich is an excellent choice for national picnic month.
Kale and Quinoa Salad
On a hot summer day, few things are more refreshing than a cool salad. Dark leafy greens like spinach, collard greens, and kale are full of lutein and zeaxanthin. As mentioned previously, lutein may decrease your risk of developing macular degeneration. A diet rich in zeaxanthin is also associated with a lower incidence of macular degeneration.
This particular recipe features pecans. If you’d like an extra boost of omega-3 fatty acids, try using walnuts instead!
Mixed Berry Salad with Mint
Speaking of cool, refreshing salads, a berry salad can make an excellent side dish – or even a dessert. Berries are rich in vitamin C, which can be particularly important for reducing the risk of developing cataracts. Vitamin C is also linked to blood vessel health throughout the body, including blood vessels in the eye.
If berries aren’t your jam (pun intended), you can also get vitamin C by eating oranges or grapefruits. A fresh glass of lemonade can also give you a much-needed boost.
Sometimes, you just need a good crunch to keep you going. Sunflower seeds are a great source of both vitamin E and zinc. Vitamin E may reduce the risk of developing cataracts, and zinc may protect against macular degeneration and night blindness. Zinc also helps your body absorb vitamin A, another vitamin that is excellent for eye health.
If you don’t feel like cooking, there’s no harm in eating sunflower seeds straight from the bag!
Are you interested in learning how to keep your eyes healthy year-round? Contact Eye Care Professionals today to set up a comprehensive eye examination. Our staff will share insights about how to keep your eyes healthy longer.