Legumes and pulses for eye health

Kidney beans, black beans and lentils are sources of bioflavonoids and zinc. Helping protect the retina and lowering the risk of developing conditions such as macular degeneration and cataracts.
Zinc also helps protect the eye from light damage.
Chickpeas contain vitamin A, an antioxidant which helps protect the retina and lowers the risk of developing age-related macular degeneration and cataracts.
They also contain zinc which assists in the production of melanin and helps protect the eye from light damage.
Edamame is a legume which helps improve eyesight as they contain omega-3 fatty acids, which support the healthy development of eye tissue.
Also contains vitamin E and D, which has powerful antioxidant properties.

Use lentils to make a spinach, sweet potato, and lentil dahl – all these ingredients are great for eye health too.
Use kidney beans or black beans in a chilli con carne or a spicy chicken and bean stew.
Alternatively, use beans to create spicy bean burgers for a healthy meat alternative
For a vegetarian option substitute meat for chickpeas in any curry
Add to a salad alongside lots of leafy greens and vegetable – which also contain antioxidants beneficial to overall eye health
For a heathy lunch option make edamame falafel wraps or add it to a noodle salad.
Have on its own as a snack, or add a chilli dip to go alongside.