FOODS THAT IMPROVE VISION

KALE, SPINACH, BROCCOLI, AND CORN

In Never Too Late to Go Vegan, authors Carol J. Adams, Patti Breitman, and Virginia Messina, MPH, RD, encourage the consumption of kale, spinach, broccoli, and corn for maintaining good vision as we age. These vegetables are high in lutein and zeaxanthin, which are antioxidants that are deposited in the macula, the central area of the eye’s retina. These antioxidants filter out UV rays and harmful free radicals to help prevent cataracts and macular degeneration that can lead to vision loss. In addition, a 2011 study published in the American Journal of Clinical Nutrition of more than twenty-seven thousand people over age forty found that vegans had a 40 percent lower chance of getting cataracts than omnivores, which was associated with their higher intake of fruit and vegetables.

KALE RECIPES

See Kale Recipes under Foods That Strengthen Bones and Muscles

SPINACH RECIPES

Pineapple Spinach Smoothie (here)

Artichoke Dip with Pita Chips (here)

Savory Vegetable Quiche (here)

Lasagna with Mushrooms, Eggplant, and Zucchini (here)

BROCCOLI RECIPES

Thai Coconut Curry Soup (here)

Lemongrass Noodle Soup (here)

Pad Thai (here)

Vegetable Stir-Fry with Black Rice and Almond Butter Sauce (here)

CORN RECIPES

See Corn Recipes under Foods That Help Skin Stay Smooth

CARROTS

The high beta carotene content of carrots converts to vitamin A in the body and helps to improve vision function, especially night vision. Beta carotene also helps protect skin from harmful UV radiation from the sun.

RECIPES

Summer Rolls (here)

Yellow Split Pea Soup with Red Onion (here)

Thai Coconut Curry Soup (here)

Lemongrass Noodle Soup (here)

Curried Lentil Soup with Carrots and Rosemary (here)

Pad Thai (here)

Buckwheat Soba Bowl (here)

Black Bean Soup with Avocado and Cashew Sour Cream (here)

Purple Cabbage Bowl (here)

Vegetable Pot Pie (here)

Ethiopian Platter (here)

Three-Bean Chili (here)

Roasted Root Vegetables (here)

All Hail the Kale Salad Remix (here)

Rainbow Slaw (here)

Pineapple Carrot Cupcakes with Orange Cashew Cream Topping (here)

This list will help you get started eating more anti-aging foods. Keep in mind that you don’t have to eat these foods every day to reap their anti-aging benefits. Strive to rotate some of these foods on your plate each week. The most important thing to remember is that eating a wide variety of fruits, vegetables, herbs, and spices each day will give you an abundance of antioxidants you need to grow older healthfully. And because these foods have the added bonus of decreasing your risk of chronic diseases, they’ll help you live longer, too.

The recipes in this book are helpfully coded (see here) when they include these superfood ingredients and when they reflect some of our Fab Five Food Rules.