3 Eye-Healthy Thanksgiving Recipes to Try This Year

Thanksgiving turns the word “feast” into a double entendre—a feast for the eyes as much as it is for the palate. The tables are set, the food is hot, and the aromas are beckoning. But who knew a dinner that looked this good could actually impact how we see?

As more and more Americans are quickly learning, good eye health starts with our diet, and the facts are backed by science. Key nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E help ward off age-related vision problems such as macular degeneration and cataracts. And these nutrients can very easily be capitalized by the ingredients we choose when we cook. 

So, while you’re getting ready to prepare your Thanksgiving shopping lists, think about your eye health this year. The team at our eye care center in North Carolina put together these three quick, healthy Thanksgiving recipes for eye health that are equally beneficial and delicious!

Roasted Turkey with Spinach and Sweet Potato Stuffing

Ingredients:

• 1 whole turkey
• 4 cups fresh spinach
• 2 cups sweet potatoes, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• Olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 325°F (165°C).
2. In a pan, sauté onion and garlic in olive oil until soft.
3. Add spinach and sweet potatoes, cooking until sweet potatoes are tender.
4. Stuff the turkey with the spinach and sweet potato mixture.
5. Roast the turkey in the oven for about 3 hours or until the internal temperature reaches 165°F (74°C).

Why it’s good for your eyes

Spinach is rich in lutein and zeaxanthin, which are antioxidants that are vital for eye health. Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A, essential for good vision.

Carrot and Butternut Squash Soup

Ingredients:

• 4 cups butternut squash, peeled and cubed
• 2 cups carrots, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup coconut milk
• Olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic in olive oil until fragrant.
2. Add butternut squash and carrots, stirring for a few minutes.
3. Pour in the vegetable broth, bring to a boil, then simmer until vegetables are tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the coconut milk, season with salt and pepper, and serve hot.

Why it’s good for your eyes

Carrots and butternut squash are rich in beta-carotene, which promotes healthy vision. This nutrient is especially important in preventing night blindness and age-related eye issues.

Blueberry and Walnut Salad

Ingredients:

• 4 cups mixed greens (spinach, kale, arugula)
• 1 cup fresh blueberries
• 1/2 cup walnuts, chopped
• 1/4 cup feta cheese, crumbled
• Olive oil
• Balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine the mixed greens, blueberries, walnuts, and feta cheese.
2. Drizzle with olive oil and balsamic vinegar, then toss to combine.
3. Season with salt and pepper to taste.

Why it’s good for your eyes

Blueberries are rich in vitamins C and E, which are antioxidants that help protect the eyes from damage caused by free radicals. Walnuts contain omega-3 fatty acids, which are beneficial for maintaining overall eye health.

But which foods are bad for the eyes? Try to avoid these:

• White Bread and Pasta: Simple carbohydrates found in white bread and pasta can cause spikes in blood sugar, which may increase the risk of age-related macular degeneration (AMD).
• Processed Meats: Foods like hot dogs, bacon, and deli meats are high in sodium and can lead to hypertension, which may cause hypertensive retinopathy and other eye issues.
• Fried Foods: Deep-fried foods cooked in trans fats can raise LDL cholesterol levels and create free radicals that damage cells, contributing to AMD and diabetic retinopathy.
• Cooking Oils: Oils high in linoleic acid, such as safflower, sunflower, corn, soybean, and sesame oil, have been linked to a higher chance of AMD.
• Margarine: Some margarine contains trans fats, which can raise cholesterol levels and increase the risk of heart disease and eye problems.
• Ready-to-Eat Foods: Prepackaged foods often contain high amounts of sodium, which can contribute to high blood pressure and related eye problems.
• Sugary Drinks: High sugar intake can lead to obesity and diabetes, both of which are risk factors for eye diseases like diabetic retinopathy.

Source: WebMD

Get Thanksgiving Meal Planning for Eye Health at Albemarle

Need more healthy Thanksgiving recipes for eye health? No matter the season, booking an appointment with an eye doctor is a must for keeping your vision sharp and getting personalized advice on eating right for your eyes. Regular visits can catch early signs of problems like glaucoma and macular degeneration before they get serious. Plus, your eye doctor can suggest diet changes that will help keep your eyes at their best. 

Schedule your appointment with any of the Albemarle Eye Center physicians on our website at any of our 5 locations —  Edenton, Elizabeth City, Kinston, Kitty Hawk, or Washington, North Carolina.

**The information offered in this blog on Thanksgiving recipes that improve vision is not intended to substitute expert medical advice. Always seek a qualified healthcare professional for any questions or concerns you may have regarding your specific medical condition.**