There has been a lot of research published about Omega-3s and their role in healthy vision. But did you know that Omega-3s aren’t the only nutrients that help maintain healthy eyes? Many foods contain different ingredients that improve visual function, eliminate free radicals, and protect your eyes.

Here is a recipe chock full of ingredients that are good for your eyes; a quick and delicious pasta dish perfect for a summer evening get together!

Ingredients (serves 4)

  • 10.5 oz penne pasta
  • 3 zucchini
  • 1 onion, sliced
  • 2 tomatoes
  • 2 red apples
  • ½ sweet pepper
  • 4 tablespoons extra virgin olive oil
  • 8 basil leaves
  • 1 tablespoon parsley, chopped
  • salt and pepper, to taste


  1. Wash and clean the vegetables and cut them into strips.
  2. Put onion and olive oil in a pan, and heat until the onion start to fry.
  3. Remove from the heat and cool.
  4. Drain the oil (discarding the onion) into a blender; add all the sliced vegetables; blend until a creamy mixture is obtained.
  5. Add salt to taste, then add pepper, basil, and parsley.
  6. Cook the pasta in abundant salted water; drain but do not rinse as this would remove the salt used for cooking; spread onto a tray to allow to cool. Add a small quantity of oil to prevent the pasta from sticking together.
  7. Mix the pasta and the blended cream together in a dish and mix well.

Why It’s Good for Your Eyes

  • Zucchini are rich in carotenoids and vitamin C and E, important for visual funtion
  • Sweet peppers also contain carotenoids, especially luteine which helps protect your macula
  • Tomatoes are a great source of vitamins and oligominerals, and are the best source of lycopene which helps eliminate free radicals
  • Onions contain vitamin C and flavonoids

Buratto, Lucio. The Eye and Nutrition. Thorofare: SLACK Incorporated, 2010. 170-171. Print.

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