During the excess and indulgence of the festive period, most of us don’t eat enough healthy foods. So, it’s good to know that there’s one seasonal superfood that’s positively wholesome and nutritious – and what’s more, that it could benefit your vision. Read on to find out why you should eat Brussels sprouts for healthy eyes this Christmas.
A veggie full of vitamins
We all know that vegetables are good for us; they contain a variety of important vitamins and minerals, combined with fibre to aid digestion. Brussels sprouts in particular are considered by some to be a superfood because they are especially rich in nutrients that are vital for eye health
- Vitamin A is an antioxidant that is present in abundance in Brussels sprouts. That’s fantastic news for your vision, because Vitamin A (in the form of beta carotene) helps to maintain the health of your corneas. It’s also said to lower the risk of vision loss from age-related macular degeneration (AMD). Finally, it can even help you see in the dark!
- Lutein and zeaxanthin are really important nutrients for eye health. These are naturally-occurring pigments that are present in high concentrations in
- the macula (the central part of the retina). They are also present in certain green leafy vegetables, including our beloved Brussels. There’s evidence to show that these nutrients can slow down or prevent age-related macular degeneration, and possibly also act to prevent the development of cataracts. They can also improve visual acuity and night vision.
But I hate sprouts!
Many people can’t stand the taste of sprouts. If you normally shun this seasonal superfood, don’t worry, there are still plenty of ways that you can get the right vitamins to help your vision.
- Change your cooking habits. If you’re accustomed to boiling your sprouts until they’re soft (and then drenching them with gravy to make them palatable), you might be surprised at how tasty they can be if you prepare them differently. Try eating fresh sprouts stir-fried with chestnuts, roasted with honey and balsamic vinegar, or even raw in a salad. (Eating them raw also increases their nutritional value!)
- Eat eye-healthy alternatives. Can’t face eating Brussels sprouts? You might prefer other foods that are also high in lutein, zeaxanthin and Vitamin A. Nasturtiums and dandelion leaves are both unusual but carotene-rich foods that are absolutely ace for your eyes. Kale and spinach are also great choices to maximise your lutein and zeaxanthin. For a Vitamin A boost, try liver, carrots, sweet potato or broccoli.
Feast your eyes on these festive dishes
Brussels sprouts are fantastic for healthy eyes, but there are lots of other seasonal superfoods that can help boost your eye health this Christmas.
- Smoked salmon for breakfast on Christmas Day will give you a welcome dose of omega-3 fatty acids, essential for eye health.
- Christmas turkey is rich in B vitamins, and eating it can help protect against dry eyes.
- Satsumas in your stocking are full of vitamin C – an antioxidant that helps protect from damage caused by free radicals.
- Walnuts are a rich source of Vitamin E, which can reduce your risk of AMD.
Want to know more about foods that can help your vision? Read all about the top superfoods for healthy eyes.