How 5 Best Smoothies Can Improve Your Eyesight Naturally
How 5 Best Smoothies Can Improve Your Eyesight Naturally
As you read this, how close are you to your screen right now? Are you leaning over your desk? Are you holding your phone mere inches from your face?
Aside from the old “lean in and squint”, a poor vision comes with a lot of other symptoms.
They can include:
Pain around or in the eyes
Sensitivity to light
Seeing “floaters” or halos around light sources
Blurry or foggy vision in one or both eyes
Today, we’ll focus on what nutrients are best for supporting eye health and keeping your sight crystal clear.
Then, I’ll share my five favorite smoothie recipes featuring those essential vitamins and nutrients. If you want to preserve your eyesight naturally, there’s no better time to start than now.
Can Great Nutrition Clear Up Your Vision?
Failing vision is endemic in our society. In fact, the Vision Council of America reports that three out of four American adults require some form of vision correction.
Sure, some of it is age-related, but isn’t there anything we can do about this?
Can food truly heal our sight?
I’d never mislead my readers with conditions like cataracts, myopia, or glaucoma.
Currently, no solid evidence exists stating that fruit and vegetable smoothies will absolve us of these conditions.
However, vision-enhancing nutrition can improve sight that’s been affected by your habits and lifestyle.
Nutrition can additionally impact the rate at which conditions like macular degeneration progress.
Finally, and perhaps most importantly...
It helps you maintain the sight you do have. You know what they say about an ounce of prevention.
It’s important to know the exact cause of any vision problems you’re experiencing. An appointment with an ophthalmologist should clarify any issues.
But I already have a pretty good idea as to what causes eyesight problems in otherwise well-sighted people.
First of all, dehydration is a huge factor in visual disruptions. It’s simple: when you’re dehydrated, so are your eyes.
Conditions like dry eye can lead to blurry vision. Furthermore, if your eyes aren’t properly lubricated due to low fluid intake, it creates more strain.
Here is why:
Eye strain is the leading cause of temporary problems in people with otherwise adequate, healthy vision.
What’s changed in our society that is increasing our chances of eye strain?
Look, I happen to love technology. Tablets, computers, smartphones, LED televisions, all of it.
Chances are, you do, too! Such devices aren’t as harmful to our eyes as UV rays, but they’re still getting quite a workout.
Additionally, the workplace has evolved to depend on screen time. A lot of us couldn’t reduce our exposure if we wanted to!
And that long-term exposure may potentially cause serious vision problems.
Here is the hard fact...
Let’s resolve to address this head-on.
For starters, you can turn the brightness down on your device’s screens. Beyond that, we’re going to learn what’s inside the foods that help us retain our precious sight.
Best Nutrients for Eye Health
This is yet another area where food is more effective than any supplement. The combination of phytonutrients and vitamins present in natural foods absorbs more beneficially than pills do.
But wait, there's more:
As we’ll note, some of the best vitamins for the eyes can indeed be dangerous in supplement form.
Not to worry - I’ll tell you what foods contain these magical little ingredients.
Here’s what you must eat for excellent vision:
The Alphabet: Vitamins A, C, D, and E.
Surely you’re aware that carotenoids, namely beta carotene are must-haves for eye health.
But did you know that vitamin A in supplement form can be toxic?
Let me be more specific.
Performed vitamin A, like that which is found in animal products, fortified foods, and supplements, can be toxic.
This is because the dosage of vitamin A often exceeds the RDA. And since it’s fat-soluble, it stays behind.
On the other hand, you have provitamin A sources that come from plant foods. These do not, and arguably cannot, cause toxicity.
For lots of healthy provitamin A, add sweet potatoes, carrots, melons, mango, and apricots to your diet.
Vitamin C reduces your risk of developing cataracts. It can also slow down sight deterioration due to macular degeneration.
This vitamin is a water-soluble vitamin, meaning your body doesn’t hang onto it. Therefore, you need to replenish your stores every day.
Fortunately, there are plenty of great C sources available at most markets.
I recommend stocking up on lemons, oranges, strawberries, red peppers, grapefruit, cauliflower, tangerines, and tomatoes.
Vision problems like dry eye and floaters can come about due to a vitamin D deficiency.
Moreover, adequate vitamin D intake may prevent macular degeneration. Most people get their D from fortified foods, but there are other options.
Fatty fish like tuna and salmon contain vitamin D. If you’re not feeling fishy, there’s nothing better than a healthy dose of all-natural sunshine.
Just be sure to follow the guidelines for safe sun exposure.
Lastly, vitamin E can potentially slow the progression of age-related vision problems. It’s best to get this fat-soluble antioxidant from food.
You see, once again, there is a link between constant supplementation and serious problems.
Avocados, almonds, kiwi, and pumpkin are great sources of vitamin E.
Lutein and zeaxanthin.
Lutein and zeaxanthin are two more carotenoids you can’t skip if you want to improve your eyesight. In my opinion, they are the best nutrients to get if you spend a lot of time looking at screens.
The sun, LED TVs, and most digital devices expose you to blue light.
Rather serendipitously, lutein and zeaxanthin occur in plants to protect the delicate plant structure from too much sun.
Therefore, it is thought that these carotenoids help protect you from excessive blue light exposure. Various studies indicate that they can help prevent age-related macular degeneration.
If you’d like to reduce blue light exposure, you can purchase this protective panel that fits over your device’s screen.
Then, add more food sources of lutein and zeaxanthin into your diet. Take in lots of leafy greens like kale, spinach, and collard greens.
If you’re making sure to get enough vision-supporting vitamins, make sure you support them with zinc.
Zinc is a mineral that increases antioxidant absorption.
However, like vitamins A and E, supplementation may do more harm than good.
But wait, read more:
When you take a supplement in conjunction with zinc-rich foods, you may be getting too much.
When you regularly exceed the RDA, zinc has been shown to have the opposite effect on eyes. It can potentially increase your chances of age-related macular degeneration!
At the same time, a lot of the population is deficient in zinc. I want my readers to find their sweet spot with zinc.
Eat a lot of beans and legumes, mushrooms, garlic, and broccoli, as well as nuts like cashews and almonds.
The Five Best Smoothies for Eyesight
Okay, so you know what vitamins and nutrients you need, and where to get them.
Now, I’m going to show you how to use some of these foods in smoothies.
These smoothies are designed to pack as many eye-healthy ingredients as possible into one glass.
Best of all, they taste terrific!
Let me explain... The Five Best Smoothies for Eyesight [Recipes]
1. The Apricot Eye Booster.
This smoothie combines the vitamin C of strawberries with the zinc and vitamin E found in almond milk.
Our star feature here is the apricot, rich in miraculous vitamin A. It makes the perfect nutritious breakfast, and is palatable to kids, too!
To start, you’ll need:
one ripe apricot (should be more orange than yellow in color)
1 cup of sliced strawberries
one sliced frozen banana
½ cup unsweetened almond milk
1 teaspoon of raw honey or unrefined coconut sugar
The raw honey or unrefined coconut sugar is optional. I find that a little sweetener is good to offset the tartness of the apricot.
That’s especially important if you expect your kids to drink it!
It’s super simple to make, too - just add all of the ingredients at once and blend.
2. The Deceptively Healthy Chocolate Avocado Dessert Smoothie.
No, really -
This smoothie may help you naturally improve your eyesight, and it tastes like a milkshake.
Here, we use avocado, cashew butter, and almond milk to get plenty of zinc and vitamin E.
The necessary ingredients are:
½ of a ripe avocado
2-tablespoons of cashew butter
Scoop the flesh out of the avocado and add it to the blender with everything but the ice.
Halfway through blending, add the ice.
This way, it won’t be melted by the time you get through blending. It also helps to chop the dates very finely.
This smoothie is inspired by one of my favorite avocado chocolate mousse recipes! It satisfies the sweet tooth while it delivers great, vision-supporting nutrition.
3. The Vision-Protecting Green Smoothie.
Every collection of smoothie recipes should include at least one green smoothie.
This one contains lutein and zeaxanthin, vitamin E, and vitamin C. You’ll love how the kiwi overpowers the taste of kale.
This smoothie calls for:
1 ½ cups of kale
2 kiwis, peeled
one sliced frozen banana
Juice of ½ a lemon
The juice of ½ a lime
water 1 cup
Process your kale in half of the water first to reduce chunkiness. Add the rest and blend, blend, blend.
Kiwis are really a rather underrated fruit that’s great for eyesight. They contain lutein, zeaxanthin and plenty of vitamin C.
Watch this short video on preparing a Green Smoothie.
4. The Provitamin A Super Shot Smoothie.
This smoothie features three of the biggest sources of plant-based vitamin A. I recommend it to anyone who spends their days in front of a computer.
Also, it’s worth trying for anyone with a known family history of macular degeneration or cataracts.
Blend this up at least three days a week and reduce eye strain while preventing future sight deterioration.
To make it, you’ll need:
1 large carrot
one cup cubed cantaloupe
½ cup cubed mango
A few ice cubes
Since carrots are quite fibrous, chop, slice, or grate as necessary. Blend it with half of the water before adding your melon and mango. Add the rest of the water and ice, and blend until smooth and bright.
Speaking of smooth and bright, this smoothie is also spectacular for the skin.
Additionally, cantaloupes and mangoes are water-rich and very hydrating. This is the perfect summertime smoothie for great skin and clear vision.
5. The ABC Sweet Potato Smoothie.
Vitamin A, Beta-carotene, and Vitamin C come together to create a smoothie so satisfying it could be a meal replacement.
The smoothie requires:
one sweet potato, peeled, cooked, and mashed
1 sliced frozen banana
¼ a teaspoon of cinnamon
The juice of one orange
½ cup of unsweetened cashew or almond milk
Add a few ice cubes during blending to make it a little frostier.
The sweet potato, orange, and banana are so naturally sweet that you won’t miss the lack of added sugar here.
You can also add more spices if you like - it almost tastes like sweet potato pie.
Bonus Tip: Layer Your Smoothies!
If you’ve been watching healthy foodies on Instagram, you’ve no doubt been envious of those picture-perfect layered smoothies.
It looks fancy, but it’s super easy, and I do it all of the time! That way, I get double the vision-enhancing nutrition.
First, pick two or three smoothie flavors that complement one another.
For example, I think the Vision-Protecting Green Smoothie and Vitamin A Super shot go great together.
Next, make your two separate smoothies, and pop them each in the freezer for 15 minutes.
After you pull them out of the freezer, spoon the thickest smoothie into the glass first. Fill it about one-third of the way.
Then, spoon your lighter smoothie on top of it. I also like to layer mine with chia seed pudding and garnish with sunflower seeds or goji berries.
Okay, so you can’t cure blindness with smoothies.
But you can hydrate, reduce eye strain, and prevent your risk of age-related vision disorders. You just need to get a few key nutrients:
Lutein and zeaxanthin
Now it’s your turn to share why you think smoothies are healthier - if you agree at all!
What kind of blender do you use, and what are your favorite ingredients to add?
Have you ever used a juice extractor?
So, are you going to try any of my smoothies for improved eyesight?
How many hours a day do you spend in front of a screen?
Have you noticed any adverse effects on your vision? Weigh in below!