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.
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