Our top 5 springtime foods that are also healthy for your eyes

Wednesday 20 April 2016 by David Blabey

With all the fantastic ingredients available around spring time, the staff of Vision Direct have been cooking up a storm in their kitchens. So, to celebrate all this fantastic food, we're picking out our top 5 products that are not only tasty, but can also help your vision!


Springtime means British Asparagus is back in season. However, because asparagus can be a tricky plant to grow, it only has a very short season so it’s worth treating yourself while you can.

The plant itself is filled with glutathione and anti-oxidants. This means eating it is a fantastic way to keep your eyes healthy and can even prevent cataracts! It’s also a great way to improve the health with your heart, and can help reduce your cholesterol levels.

Aspargus works as a great side dish to any meal, especially when prepared as in this great recipe.


While avoiding anything fatty is the goal of most diets, omega-3 fatty acids are essential to our diet. These important nutrients help our cells, muscles, nerves and organs function properly. Plus, studies have found that omega-3 can actually protect you from dry eye syndrome and fight against the degeneration of your eyesight.

As with most cold water fish, salmon is absolutely loaded with Omega-3. On top of that, salmon is also a natural source of Vitamin D, which has been found to be incredibly beneficial for your eyesight.

We’ve found this fantastic recipe for poached salmon on BBC good food, which also contains a lot of asparagus.


Eating your greens is always important, but spinach is so rich in the antioxidant lutein that eating it has been found to not only halt the decay of your eyesight but, in some cases, actually improve it.

Lutein is actually found in your retina as a pigment that helps absorb UV blue light, which can be quite harmful to your eyesight. Eating more spinach helps replenish this pigment and has been known to repair the damage that old age can bring to your eyes.

Spinach is really easy to cook into almost any meal, but we’ve found this fantastic vegetarian twist on an old classic.


The popularity of quinoa is showing no signs of slowing down, which is actually great news for our eyes. Certain refined foods, such as sugary treats or white rice, have been found to actually increase the risk of developing cataracts. Eating too much of them can cause a surge in your blood sugar levels and, as the blood travels to your eye, long-term exposure can lead to a damaged retina.

That’s why swapping these foods out for healthy whole grains like quinoa is a great way to boost your overall health. Of course other grains will work just as well, but quinoa is so backed with protein and nutrients that its widely considered to be a Superfood!

We’ve found this fantastic recipe which combines quinoa with grilled halloumi for a very tasty treat.


Vitamin C is an essential nutrient required for healthy eyes and, while oranges are obviously a fantastic option, spring means more access to grapefruits. This fantastic breakfast fruit has been known to help keep health problems like heart disease, strokes and even cancer at bay.

It doesn’t have to just be for breakfast though, this fantastic salad combines prawns and pink grapefruit for an amazing mash up of flavours.

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