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Ingredients That Will Keep Your Eyes Healthy This Winter

Posted on December 15, 2014

It’s the most wonderful time of the year again! While for most people that means gifts, spending time with family, and keeping warm by the fire, it can also be a great opportunity to shift your diet around and keep your eyes healthy at the same time. Many winter recipes also contain some great ingredients that work to strengthen your vision and keep your eyes in better shape than ever! Maximize your intake of eye-positive nutrients with this easy-to-read (and even easier-to-follow) food guide!


When it’s chilly outside, there are few things better for warming you up than a hearty bowl of chili or bean soup. Kidney beans are a fantastic source of zinc, a nutrient that helps transfer vitamin A from your liver to your retina which promotes the production of melanin and can protect your eyes.


If you’re looking for a meaty vegetable to have as a side or build a meal around, you really need to look no further than a good winter squash. Butternut, spaghetti, acorn, and the many other types of winter squash are all favorites at any holiday feast. Not only are these a hit at the table, but they’re also amazing for your eyes. Squash is packed full of vitamin A and is also a great source of omega 3 fatty acids. Omega 3s are well known for being fantastic for eye health, so make sure you work some squash into your winter meals!


Turkey during the holidays? That’s a no brainer! When you settle down for your holiday turkey dinner this winter, you can rest assured that you’re not only filling up your stomach, but also strengthening your eyes. Like beans, turkey also contains zinc which facilitates the transfer of vitamin A to your eyes and helps protect your vision.


Nothing complements a nice plate of turkey, mashed potatoes, and stuffing better than a healthy helping of cranberry sauce. Cranberries are antioxidants which also contain high amounts of vitamin C and vitamin A. To help prevent the occurrence of eye diseases like age-related macular degeneration, cataracts, and diabetic retinopathy, be sure to include some cranberries (whether dried or as a sauce) in your winter diet.


Whether it’s an orange slice in your mulled wine or a fresh glass of OJ in the morning, citrus is in season during the winter and there are few fruits with as much ability to give you an eye health boost. They are a powerful source of vitamin C, an antioxidant that can reduce the possibility of cataracts.

Brussels Sprouts

You already know that these little dudes are a tasty side, but did you know that they’re great for your eyes too? These mini cabbages are great sources of lutein and zeaxanthin, nutrients that are usually associated with good vision.


Let’s face it, kale is great year round. This popular superfood is one of the legendary leafy greens that are fantastic for your eyes. Winter is an especially good time of the year to get your hands on great kale, so don’t miss out! Grab a few bunches and make a salad or prepare it as a side.


This leafy head of eye health goodness is related to kale, so it’s no surprise that nutrition runs in the family! Use it to beef up a salad or even try making some cabbage rolls to have it as the centerpiece of your meal.

Sweet Potatoes

A holiday classic, especially as part of a sweet potato marshmallow casserole, these yummy and healthy potatoes are loaded with vitamin A (a nutrient that we already know is fantastic for your eyes). Have them mashed or as fries – they’ll take any winter meal to the next level.


We’ve all heard that carrots are great for your vision, but it’s actually true! They’re filled with beta-carotene which is a nutrient that bolsters your eye health and keeps your vision in tip top shape. They go great with any meal, regardless of the season. So chop them up and work them into your holiday feast!

Have any more questions about how you can keep your eyes healthy this winter? Let us know! We’d love to help you out.

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