Sight is essential for day-to-day life, 75% of the population has some kind of visual defect of more or less importance. The most common ones are presbyopia, myopia, astigmatism, cataracts, hyperopia, etc. A diet rich in vitamins and nutrients strengthens eyesight and can delay or even prevent certain visual diseases.
Vegetables and fruits are fundamental for this, but they are not always appetizing, in fact, it is estimated that their consumption has decreased in Western countries by more than 40% in the last fifty years.
In the last year of the pandemic, however, almost half of the population has changed their way of looking at life and eating by increasing their intake of fruit and vegetables.
Older people are consuming more of them, which is good for their vision and overall health. The most important visual problems affect more than 70% of people over 65 years old and the most common of all is eyestrain, which affects almost 80% of people over 40 years old.
A diet rich in antioxidants, foods with Omega 3, vitamins C, E and A can slow down the signs of aging as they act against the formation of free radicals and help our vision by slowing down the loss of visual acuity, glaucoma, deterioration of the retina and cataracts. And a good way to incorporate the most suitable foods for our sight is through a smoothie, which incorporates some frozen element, either the ingredients themselves or ice. It is a different way to take those foods that perhaps otherwise would not be taken and to include certain very beneficial nutrients between meals or as a snack. Therefore, these are the best smoothies for our eyesight:
1. Cucumber, apple and carrot.
Cucumber is a vegetable rich in water, minerals and B vitamins, contains folic acid, vitamin C, iron, potassium, calcium, magnesium, phosphorus and zinc. The apple is diuretic in nature, so it favors the elimination of toxins, contributes to the hydration of the body thanks to the fact that almost 80% of its composition is water, has antioxidant properties, is rich in fiber and improves the quality of the blood that irrigates the eye area. Carrot prevents the symptoms of aging in general and of the eyesight in particular due to its high beta-carotene and vitamin A content. To prepare this smoothie, blend half a cucumber, half an apple, a carrot, the juice of half a lemon and add water or milk to taste.
2. Currants and yogurt
Currants are small fruits, with translucent pulp and red tones that are characterized by a sweet and sour taste. Like all berries, they provide significant amounts of vitamin C, A and other antioxidants that make them essential for vision. Both black currants and red currants have a large amount of flavanoids and anthocyanins that stand out for their protective action of small blood vessels that reach the retina and prevent degenerative diseases of vision. To make this smoothie, crush a handful of currants with yogurt and add water or milk to taste.
3. Tomato, carrot and cucumber
Tomato is good for vision as it has vitamin A which can reduce the risk of macular degeneration, strengthens the immune system and reduces the effects of aging. Carrot is rich in fiber, potassium, vitamin C, magnesium, in addition to vitamin A and antioxidants. And cucumber in addition to many minerals has B vitamins. All these vitamins and minerals help to have a better health and promote vision. Mix 100 ml of tomato juice, half a carrot, one tomato, half a cucumber with half a teaspoon of thyme and add water to taste.
4. Pineapple, kiwi, and spinach
Green leafy vegetables such as spinach have a high concentration of vitamin A, a powerful antioxidant and contains lutein and zeaxanthin that work as a natural filter of the sun’s rays that are harmful to the eyes. Kiwi has vitamin C that helps protect vital molecules from free radicals and prevents cataracts, and pineapple reduces the risk of suffering loss of acuity as a result of the passage of time because it has vitamin A, it also has a proteolytic enzyme called bromelain that has anti-inflammatory and anticoagulant properties. Mix two slices of pineapple, a kiwi and 50 ml of coconut milk. You can also add a handful of raisins which contain high levels of magnesium, calcium and other nutrients that help vision and circulation and add water or milk to taste.
5. Grapefruit, carrot, celery and ginger
Grapefruit is the great ally of visual health, it contains large amounts of beta-carotene which is converted into vitamin A and is an antioxidant, just like carrots. It also has folic acid and vitamin C. Carrot is very beneficial for eyesight as mentioned above because it also improves night vision and neutralizes the destructive action of free radicals. And celery protects cardiovascular and visual health and stimulates the body’s defenses thanks to vitamin A, B1, B2, B9, C, E and minerals such as potassium, calcium, zinc, iron and silicon, among others. It helps prevent visual abnormalities, such as glaucoma, as it purifies the body and reduces blood glucose levels in the bloodstream. Ginger is a superfood rich in antioxidants, molecules that slow down cell damage. To prepare this smoothie, mash a carrot, half a grapefruit, a sprig of celery and a little ginger and add water or milk to taste.
6. Papaya, apple and yogurt
Papaya is an antioxidant, digestive, diuretic and healing food. It is attributed with regenerative qualities that are beneficial for eyesight. It has beta-carotene, vitamin K, fiber and potassium among others. The apple has antioxidant properties as it has a high content of minerals such as calcium, potassium, magnesium and flavonoids and is rich in fiber, vitamin A and C. You can mix an apple with half a papaya and a yogurt, you can also add a spoonful of wheat germ or bran and water or milk to taste.
7. Red cabbage, apple and pear
This smoothie is perfect for maintaining optimal visual health, all three ingredients have vitamin A. Red cabbage is a vegetable high in anthocyanins, calcium and potassium among other nutrients. Anthocyanins are pigments found in the cells of vegetables that are very good for your eyesight. They protect the retinal capillaries, improve visual acuity and prevent degenerative eye diseases. Simply cut half a red cabbage, half a pear, half an apple and add the juice of half a lemon. If you want to give a special touch you can add a quarter teaspoon of ginger and water or milk to taste.
8. Cherries and strawberries
Cherries are rich in vitamin A, which helps reduce the loss of visual acuity, protects the retina and minimizes the chances of having diseases such as cataracts. They contain vitamin C and E that help prevent diseases of the lens and retina, as well as associated macular degeneration and help you fall asleep thanks to melatonin and serotonin. And they contain antioxidants that prevent premature aging of cells. Strawberries contain vitamin C, in fact, they have more vitamin C than an orange, they are depurative and diuretic, and have minerals such as potassium, calcium and phosphorus. To prepare the smoothie, mix 300gr of cherries with 300gr of strawberries, a little mint and water or milk to taste.
9. Blueberries, yogurt and coconut
Blueberries have a great antioxidant power as they have anthocyanin flavonoids that help repair retinal nerve cells and reduce the action of free radicals. They also have vitamin E which is beneficial and effective against the progression of cataracts. You can mix about 50 grams of blueberries with a Greek yogurt and add water or milk to taste, when serving you can sprinkle a little shredded coconut on top, as it also has antioxidant properties.
10. Raspberries, ginger and banana
Raspberries are one of the fruits richest in antioxidants, they are rich in vitamin C, iron and fiber. They eliminate toxins from the blood, which promotes circulation and therefore improve the quality of blood flow in the visual area so there is less likelihood of visual problems. They help to contain cholesterol levels. They also have vitamin A that delays aging and therefore prevent diseases such as presbyopia or retinal detachment. Bananas are famous for their high nutritional value, they provide a lot of potassium which improves visual health. They balance blood pressure, improve the functioning of the heart, blood circulation, nervous system and everything affects vision. They facilitate the proper functioning of the veins and arteries of the eyes that make more difficult the pathologies in the retina. To make this smoothie mix a banana with a handful of raspberries, a little grated ginger and water or milk to taste.
A balanced diet and good eating habits are essential for our health and vision. To improve, as much as possible, eye health, it is necessary to take nutrients and vitamins that are present in many fruits and vegetables and try to avoid foods such as sweets, chocolates, saturated fats and sugars as they can help to have cardiovascular diseases and visual problems.