Autumn recipe to boost your eye health
05 October 2021
Tuck into a delicious dish this autumn!
As the nights draw in and the weather grows colder, we begin to look forward to the hearty warm meals that make us feel cosy while the weather outside remains chilly. Autumnal treats and meals can be warming and delicious, and good for your diet too. However, did you know that some seasonal ingredients can also benefit your eyes? These foods are packed full of vitamins that promote good eye health and vision, so why not have a look at our autumnal recipe below that your eyes would love (just as much as your stomach would!)
What autumnal ingredients are good for eye health?
- Leafy greens: Dark leafy greens are one of the autumnal ingredients in season, and they contain key nutrients like lutein and zeaxanthin. Both of these antioxidants are found in high concentration in your macula, which is responsible for your central vision. As the body doesn’t naturally produce all of the nutrients it needs, it’s important to incorporate leafy greens like spinach and kale in your diet to protect your vision and reduce your risk of macular degeneration and cataracts.
- Carrots: Carrots are well known for being good for your vision and eye health, and this is for good reason! Carrots contain high amounts of vitamin A, and this can protect the surface of the eye and help combat dry eyes. Vitamin A can also play a role in decreasing your risk of vision loss from cataracts and macular degeneration.
- Bell peppers: Although bell peppers are available all year round, they are in season from September to October. These brightly coloured peppers can also keep the eyes healthy by reducing the risk of macular degeneration – just one cup of bell peppers provides 100% of the recommended daily value of vitamin A and C. Bell peppers are also fat-free, low-calorie, and contain 3g of fibre per cup.
- Pumpkins: Now what would autumn be without pumpkins! Arguably the most autumnal food there is, pumpkins are harvested from September until November, and they are a staple food that contains plenty of eye-healthy nutrients. These include vitamins A, C and E, fibre, zinc, zeaxanthin and lutein. These nutrients can help combat macular degeneration, cataracts, and dry eye syndrome.
- Butternut squash: Butternut squash is in season from early autumn until winter and it is rich in lutein and zeaxanthin, vitamins C and E, zinc, and omega-3s. Foods rich in omega-3s (such as fish) can protect the blood vessels in the eye and relieve dry eye symptoms. Foods rich in zinc can also help to prevent cataracts.
Carrot Cumin Soup Recipe
Now it’s time for the fun bit! Try out our brightly coloured carrot cumin soup recipe for a kick of vitamin A. Carrots are rich in minerals, antioxidants, and beta-carotene, and they’re one of the greatest sources of vitamin A among any vegetable. Here is what you’ll need for this delicious autumn recipe:
Equipment:
- Saucepan
- Blender
- Whisk
- Ladle
Ingredients:
- ½ tablespoon olive oil
- ¼ medium yellow onion, chopped
- ½ garlic clove, minced
- 115g large carrots, peeled and cut into 1-inch pieces
- 1 cup vegetable broth
- ¼ teaspoon ground cumin
- ¼ teaspoon ground coriander
- ¼ teaspoon sea salt
- Freshly ground black pepper
- ¼ teaspoon freshly squeezed lemon juice
- ¼ cup plain Greek yoghurt
- ½ tablespoon toasted cumin seeds, for garnish
- In a saucepan, heat the olive oil over a medium-high heat and fry the onion for 2 minutes, then add the garlic and fry for another minute. Add the carrots, cumin, broth, coriander, salt and pepper. Bring to a boil and then reduce the heat, cover, and simmer until the carrots and tender for about 15 minutes.
- Blend the soup in a blender until smooth, and then return it to the saucepan. Whisk in the lemon juice and yoghurt and season to taste. Ladle into bowls and sprinkle with the cumin seeds.
This tasty soup will be sure to warm you up from the chilly weather outside, and it will also improve your eye health and vision! We hope you enjoy cooking up a storm with all the ingredients that are currently in season, while making sure your eyes are being well looked after too.
Recipe adapted from Eat Right for Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, by Jennifer Trainer Thompson and Johanna M. Seddon.
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