Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood. Omega-3s also seem to protect your eyes from AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.
Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.
With that being said, here is your mouth-watering dinner recipe full of these eye-healthy foods: maple-glazed salmon with sweet potatoes and broccoli.
PREP 10 mins COOK 20 mins TOTAL 30 mins
2 sweet potatoes, peeled and cut into 1-inch cubes
2 tablespoons olive oil, plus more for drizzling
12 ounces broccoli florets
4 salmon fillets, about 4-6 ounces each
¼ cup maple syrup
2 tablespoons Dijon mustard
Salt and pepper