Legumes and pulses

  • 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.

Easy ways to include legumes and pulses in your diet

  • 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.