A sure way to avoid developing cataracts earlier faster is by maintaining a healthy and balanced diet. Eating food like fish, vegetables, fruits, and lean meat keeps you from developing certain conditions and diseases that lead to developing cataracts, including high levels of cholesterol, diabetes, and hypertension.
However, it sounds just a tad boring if we tell you which foods you should eat, right? So to make things a bit more interesting, we’ve listed down a few recipes you can try to prevent cataracts and maintain good eye health.
Kale and Carrots Salad
Kale contains high amounts of lutein and zeaxanthin. These carotenoids prevent our eyes’ lens from oxidative stress. Leafy greens, in general, protect the retina from harmful UV rays as well as blue light. Carrots are also rich in beta-carotene, antioxidants and vitamin A, which helps our eyes see clearly.
- First, chop kale and then mix with slices of green onions and carrots in a medium-sized salad bowl. Set this aside then work on the dressing.
- In a smaller bowl, mix mayonnaise, yogurt, rice vinegar and honey to make the dressing.
- Pour the dressing over the salad mix and toss.
- Garnish the salad with roasted soybeans.
You can also add chopped boiled eggs as they have vitamin B, which are also good for the eyes.
Salmon is among one of many types of fish that contains Omega-3 fatty acids, which reduce the risk of developing cataracts and other eye conditions.
- Place Alaskan salmon fillets on a cooking sheet lined with aluminum foil. Then drizzle olive oil and sprinkle salt and pepper on both sides. To make the fillets more savory, rub the salt and pepper instead of sprinkling them.
- Cook in an over broiler for five to ten minutes or until both sides are golden brown.
- Take the fillets out of the oven and squeeze lemon extract over them.
Chicken with Italian Mushrooms
Chicken has loads of niacin and B vitamins which are needed by the body to create antioxidant compounds. Italian mushrooms also contain a lot of B vitamins.
- Heat the olive oil and butter in a heavy skillet, then add chicken breasts. Sautee the chicken for three minutes or until each side turns golden brown.
- Remove from the skillet and place in an oven-bake pan.
- Bake the chicken in an oven at 350 degrees for 25 minutes.
- Remove the chicken from the oven and place on a plate where you can keep it warm.
- Saute onions, garlic, and Italian mushrooms with the leftover oil in the skillet for one minute. Sprinkle salt and pepper to taste.
- Place the sauteed mix on the baked chicken and serve.
Aside from making healthy recipes to maintain good eye health, you should also remember to have your eyes regularly checked. The Singapore eye clinic Shinagawa offers eye checkups and diagnosis, as well as cataract surgeries which you can check out here: http://www.shinagawa.com.sg/en/services/cataract-surgery. You can book an appointment through their website to get to see one of their eye doctors now!