As the saying goes, “You are what you eat.” And when it comes to keeping our eyes healthy and functioning optimally, this is particularly true.

Like any other part of our body, our eyes need proper nutrition to maintain their health and prevent degeneration. Below are ten delicious and nutritious recipes that are packed with the vitamins and minerals our eyes need to stay strong and healthy, so we can enjoy clear vision well into our golden years.

1. Spinach and Feta Stuffed Chicken Breast

This recipe is a great way to get a healthy dose of vitamin A, which is essential for maintaining a healthy cornea, as well as vitamin C, which is essential for healthy blood vessels in the eye.

: Ingredients

4 boneless, skinless chicken breasts
4 cups fresh spinach leaves
½ cup crumbled feta cheese
2 tbsp. olive oil
Salt and black pepper to taste

: Directions

Preheat oven to 375°F/190°C.
Butterfly the chicken breasts by cutting them horizontally, being careful not to cut all the way through.
In a bowl, mix the spinach, feta cheese, salt, pepper, and olive oil.
Stuff each chicken breast with the spinach and feta cheese mixture.
Bake for 25-30 minutes, or until the chicken is cooked all the way through.

2. Carrot Ginger Soup

This soup is a great source of beta-carotene, which is converted into vitamin A in the body, as well as vitamin C, potassium, and fiber.

: Ingredients

1 lb. carrots, peeled and chopped
1 small onion, chopped
1 tbsp. olive oil
2 cups vegetable broth
1 tsp. grated ginger
Salt and black pepper to taste

: Directions

In a large pot, sauté the onions in olive oil until translucent.
Add the chopped carrots, vegetable broth, grated ginger, salt, and pepper.
Bring to a boil, reduce heat, and simmer until the carrots are soft, about 15-20 minutes.
Use an immersion blender or a regular blender to blend the soup until smooth.
Adjust seasoning to taste and serve hot.

3. Grilled Salmon with Mango Salsa

This recipe is a great source of omega-3 fatty acids, which are essential for maintaining healthy retinas.

: Ingredients

4 6-oz. salmon fillets
2 ripe mangos, peeled and diced
1 red bell pepper, diced
1 small red onion, diced
1 jalapeño pepper, seeded and minced
¼ cup fresh cilantro leaves, chopped
2 tbsp. lime juice
Salt and black pepper to taste

: Directions

Season the salmon fillets with salt and black pepper.
Heat a grill pan or an outdoor grill to medium-high heat.
Cook the salmon fillets for 5-6 minutes on each side, or until cooked through.
While the salmon is cooking, prepare the mango salsa. Mix the diced mango, diced red bell pepper, diced red onion, minced jalapeño pepper, chopped cilantro, and lime juice in a bowl.
Adjust seasoning to taste and serve the salmon hot with the mango salsa on top.

4. Quinoa Salad with Roasted Vegetables

This salad is packed with vitamin C, vitamin E, and zinc, all of which are essential for maintaining healthy eyes.

: Ingredients

1 cup quinoa, rinsed and drained
2 cups vegetable broth
1 small butternut squash, peeled, seeded, and chopped
1 large red onion, chopped
1 red bell pepper, chopped
2 tbsp. olive oil
Salt and black pepper to taste
¼ cup toasted pumpkin seeds

: Directions

Preheat oven to 400°F/200°C.
In a pot, combine the quinoa and vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes, or until the quinoa is cooked through.
Toss the chopped butternut squash, chopped red onion, and chopped red bell pepper with olive oil, salt, and black pepper.
Arrange the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until the vegetables are tender and caramelized.
Mix the cooked quinoa and roasted vegetables in a large bowl and top with toasted pumpkin seeds.

5. Avocado and Tomato Salad

This simple salad is a great source of lutein and zeaxanthin, two antioxidants that are essential for maintaining healthy eyes.

: Ingredients

2 ripe avocados, diced
2 large tomatoes, diced
½ red onion, diced
2 tbsp. olive oil
Salt and black pepper to taste
2 tbsp. chopped fresh parsley

: Directions

In a large bowl, mix the diced avocados, diced tomatoes, and diced red onion.
Drizzle with olive oil and season with salt and black pepper to taste.
Sprinkle with chopped fresh parsley and serve.

6. Red Lentil Dal

This Indian-inspired dish is a great source of zinc, which is essential for maintaining healthy eyes.

: Ingredients

1 cup red lentils, rinsed and drained
4 cups vegetable broth
1 small onion, chopped
2 cloves garlic, minced
1 tbsp. grated ginger
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. ground turmeric
2 tbsp. olive oil
Salt and black pepper to taste
3 tbsp. chopped fresh cilantro

: Directions

In a large pot, sauté the onion in olive oil until translucent.
Add the minced garlic, grated ginger, ground cumin, ground coriander, and ground turmeric. Cook for 1-2 minutes, stirring constantly.
Add the red lentils and vegetable broth. Bring to a boil, reduce heat, and simmer until the lentils are tender, about 20-25 minutes.
Purée the mixture using an immersion blender or transfer to a regular blender and blend until smooth.
Season with salt and black pepper to taste and garnish with chopped cilantro.

7. Dark Chocolate and Berry Smoothie

This sweet treat is a great source of antioxidants, which help to protect our eyes from damage caused by free radicals.

: Ingredients

1 cup unsweetened almond milk
2 tbsp. unsweetened cocoa powder
1 frozen banana
1 cup frozen mixed berries
1 tbsp. honey

: Directions

Add all ingredients to a blender and blend until smooth.
Adjust sweetness to taste and serve immediately.

8. Sweet Potato Fries

These delicious fries are a great source of vitamin A, which is essential for maintaining a healthy cornea.

: Ingredients

2 large sweet potatoes, cut into fries
2 tbsp. olive oil
Salt and black pepper to taste
2 tbsp. chopped fresh parsley

: Directions

Preheat oven to 425°F/220°C.
Toss the sweet potato fries with olive oil, salt, and black pepper.
Spread the fries out in a single layer on a baking sheet.
Bake for 20-25 minutes, or until the fries are crispy and tender.
Serve hot, garnished with chopped fresh parsley.

9. Baked Apples with Almonds and Cinnamon

This sweet treat is a great source of vitamin C, which helps to maintain healthy blood vessels in the eyes.

: Ingredients

4 apples, cored and sliced
½ cup chopped almonds
1 tsp. ground cinnamon
2 tbsp. honey

: Directions

Preheat oven to 375°F/190°C.
Arrange the sliced apples in a baking dish.
Mix the chopped almonds, ground cinnamon, and honey in a small bowl and sprinkle over the apples.
Bake for 20-25 minutes, or until the apples are tender and the topping is browned.
Serve hot or cold.