Healthy Living

Smoothie Recipes Your Eyes Will Thank You For

New Year’s resolutions are full of health promises. Eye health is a really easy way to live up to them. It’s worth it too because it can get costly quickly when your eyeballs start to get sick. Pro tip: you can trick any picky eater with these delicious, creamy treats packed with vitamins for eye health. They’ll help keep your vision crisp and clear for the long haul.

We did some research to discover the healthiest—and tastiest—ingredient combinations for eye health. Read on to discover the reasons why we chose these ingredients. We even shared our recipes so you can make your own at home!

Vitamins A, C and E are nutrition powerhouses. Studies show these goodies protect your precious peepers. The best foods to find them in are fruits and…Vegetables. You’ve heard it before and you’ll probably hear it again: eat your greens because they’re good for you. You can sweeten up kale and spinach with ripe blueberries and mango, rich coconut, smooth almond butter and just a touch of honey. Play around with different combinations. Your eyes (and taste buds!) will thank you.

Spinach & Kale

Spinach is green thanks to carotenoids (car-ot-en-oids). These phytonutrients (AKA: plant chemicals) act as antioxidants which protect your body from free radicals. We’re exposed to free radicals in our daily environments, and they end up damaging cells and contributing to disease. Boo. Not great.

Kale and spinach are both awesome sources of lutein and zeaxanthin, carotenoids that your body can turn into vitamin A. Lucky for us, vitamin A supports healthy vision by helping to protect the cornea (surface of the eye). If you don’t get enough vitamin A, you put yourself at risk for super dry eyes or, worse, corneal ulcers that can damage the retina (light-sensing part of the eye) and lead to blindness.

Blueberries

Blueberries contain anthocyanins. Like carotenoids, anthocyanins give certain foods their colors—they’re why blueberries are blue— and act as antioxidants that help protect eye cells. These little blue bursts of flavor also contain vitamin E, an antioxidant that the American Optometric Association‘s studies have linked to helping prevent both macular degeneration and cataracts, two serious conditions that can cause vision loss.

Mango

Mangos, in addition to being a tropical delight, have super high levels of vitamin C. Vitamin C supports the health of eye blood vessels and it can decrease your risk of macular degeneration and cataracts. Drinking one glass of our mango smoothies gives you almost 50% of your recommended vitamin C daily dose!

Almonds

Not only are almonds crunchy and delicious, they also pack a healthy dose of vitamin E, which we already know helps protect eye cells from damage.

Coconut Milk

You need to eat healthy fats to help your body with a host of normal functions. Without fat, your body simply can’t dissolve and absorb vitamins A or E. Essentially, you could eat kale and almonds all day and still be at risk of vitamin deficiency and vision problems. Coconut milk contains medium chain fatty triglycerides that will help your body absorb vitamins A and E.

Honey

Because it’s just so tasty and who doesn’t like a little extra sweet?

There you have it! Macular degeneration where? Not here. Want to see more recipes? Let us know!

Recipe for mango smoothie. Use a blender to blend 1 cup detstemmed kale, 1 cup spinach, 2 tbsp almond butter, 3/4 cup coconut milk, 1 cup frozen blueberries, 1 cup frozen mango, 1 tbsp honey, BLEND! Nutrition facts: 2 servings per recipe. Serving Size: 12oz. Amount per serving. Calories: 280 Total Fat: 12g Total Carbohydrates: 41g Dietary Fiber: 7g Total Sugars: 31g Protein: 5g %Daily Value of Vitamin A: 250% Vitamin C: 50% Vitamin E: 35% Recipe for Blueberry Bombshell smoothie: in a blender, blend 1 cup destemmed kale, 1 cup spinach, 2 tbsp almond butter, ¾ cup coconut milk, 1 cup frozen blueberries, 1 cup frozen mango, 1 tbsp honey NUTRITION FACTS: 2 servings per recipe. Serving Size 10oz. Amount per serving. Calories: 280. Total Fat: 12g, Total Carbohydrates: 35g, Dietary Fiber 9g, Total Sugars: 21g, Protein: 4g % Daily Value: Vitamin A: 200%, Vitamin C: 20%, Vitamin E: 35% Recipe for coconut fruit smoothie. In a blender, blend 1 cup destemmed kale, 1 cup spinach, 1 cup coconut milk, 1 ¼ cup frozen blueberries, 1 cup frozen mango, 1 tbsp honey. Nutrition Facts: 3 servings per recipe. Serving Size: 10oz. Amount Per Serving: Calories: 140. Total Fat: 2g Total Carbohydrates: 28g, Dietary Fiber: 4g, Total Sugars: 21g, Protein: 1g % Daily Value: Vitamin A: 170%, Vitamin C: 32%, Vitamin E: 6%

Please note: the color of your smoothie may vary from what’s shown. That’s perfectly okay! Enjoy.

PUBLISHED ON
01/10/2018
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