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
Preparation
- Wash and clean the vegetables and cut them into strips.
- Put onion and olive oil in a pan, and heat until the onion start to fry.
- Remove from the heat and cool.
- Drain the oil (discarding the onion) into a blender; add all the sliced vegetables; blend until a creamy mixture is obtained.
- Add salt to taste, then add pepper, basil, and parsley.
- 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.
- 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.