Taking care of your eyes is more important than you might think. With so many people in front of computers and television screens, our eyes must work harder. Imagine my surprise when I announced that there’s a delicious and easy way to keep your eyes healthy! That is where juicing for eye health comes in to enhance the promotion of eye health and beauty. My husband and I are both doctors and have first-hand experience with how small changes in food types can revolutionize your eye health.
Why Your Eyes Need Special Attention
But let us now delve further into the juicing part after giving some insight into why the health of the eyes matters. Commonly, people refer to their eyes as ‘windows’ to the world. They enable us to read, play, and even watch the faces of our dear ones with love. But they must be strong, and to build strength, they require the right foods.
Unfortunately, not all individuals can get the appropriate amounts of vitamins and minerals present in a normal diet to keep their eyes healthy. This is particularly true for children and teenagers, they prefer to eat foods such as pizza, and burgers rather than fruits and vegetables. And that’s where juicing for eye health comes in as an exciting and delicious method of getting those eye-friendly nutrients. Before I’ve written worst foods for eyes health which should be avoided.
How Juicing Helps Your Eyes
Juicing is an efficient method that allows one to receive a large amount of vitamins and minerals in one glass. Drinking fresh juice prepared from fruits and vegetables will enable you to give your eyes the required nutrients to stay healthy. Besides, it helps those in the family to hide nutrition from those who are very selective about the food that they eat.
Some of the best nutrients for eye health include:
- Vitamin A: Helps protect the surface of the eye and is essential for good vision.
- Vitamin C: is an antioxidant that helps protect your eyes from damage caused by some harmful free radicals.
- Vitamin E: Joins with vitamin C to protect your eyes from damaging molecules.
- Zinc: Helps transport vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.
- Lutein and Zeaxanthin: These are located in the retina and help protect against harmful high-energy light. Both of these nutrients are found naturally in the retina—the light-sensitive tissue lining the back of the eye. This is why boosting your diet with lutein and zeaxanthin is a win for your eye health.
My Experience with Juicing
As doctors, we have always been careful about what we eat. But when we began using juices in our daily diets, we noticed certain changes, especially about vision. For example, we felt less eye strain after long days of work, and our eyes seemed to recover faster from the fatigue caused by hours of screen time. We also began suggesting to our patients that they consume fresh juices, especially patients who reported fatigue in their eyes or those patients who have some sort of concern regarding the well-being of their eyes.
One patient, a teenager who spent a lot of time gaming, reported that his eyes felt less dry and strained after drinking fresh carrot and orange juice regularly. This simple addition to his diet made a great difference.
Best Ingredients for Juicing for Eye Health
Now, let’s get into some of the best ingredients to use when you’re juicing for eye health. These fruits and vegetables are not only delicious but also full of nutrients that your eyes will love. Also, these are the best hydrating drinks, I’ve already written an article in detail on them, which you can read here.
Carrots
Carrots are perhaps the most famous food for eye health, and for good reason! They are rich in beta-carotene, which the body transforms into vitamin A, which is important for good vision, especially in low light or night.
Juice Idea: Carrots can be blended with apples and a little ginger to provide a sweet, juicy taste that is very good for the eyes.
Spinach
It contains a lot of lutein and zeaxanthin, both of which help to protect our eyes from harmful light. The nutrients also prevent the occurrence of chronic eye diseases in the bodies of the consumers.
Juice Idea: Adding pineapple and cucumber to spinach can help you prepare a yummy, and, at the same time, healthy green juice.
Oranges
Oranges also contain vitamin C, an antioxidant that has a necessary function for the proper functioning of your eyes. They assist in reducing the harm that light brings on the eyes from the sun and other natural aspects.
Juice Idea: Just a glass of freshly squeezed orange juice with a few drops of lemon will do the job; it is, of course, rich in vitamin C, which will be beneficial for your eye health.
Kale
Kale is yet another green that needs to be consumed regularly, considering its load of lutein and zeaxanthin. It is rich in vitamins A and C and therefore is a perfect addition to juices if you’re concerned with eye health.
Juice Idea: Kale can be blended with green apples, adding a little lime juice to make a tangy and nutritious juice.
Blueberries
Although blueberries are small in size, they are big in advantages to our eyes’ health. It is a source of vitamin C, vitamin E, and zinc, which play a protection against free radicals and thus the likelihood of developing vision complications during old age.
Juice Idea: Juice with blueberries, bananas, and almond milk to get a juice-like smoothie that is tasty and also healthy for the eyes.
Juicing Tips for Better Eye Health
Now that I’ve told you the ingredients to use, here are a few tips to get the most out of your juicing for eye health:
- Use Fresh Ingredients: The rule of thumb is that the fresher your fruits and vegetables, the higher the content of nutrients in them. It is also advisable to use organic foods to avoid taking in pesticides.
- Drink It Right Away: Juices are healthiest when taken fresh; this is why it is important to prepare and consume juices on the same day. If it is to be stored, store it in the refrigerator, and good for only twenty-four hours.
- Don’t Overdo It: While juicing is great, remember that balance is key. Too much of anything can be harmful, so be sure to keep a varied diet.
- Include the Pulp: If possible, try to include the pulp in the juice that you prepare for drinking. The pulps have fiber that is essential to the overall health of the body and assists in managing levels of sugar in the blood.
A Day in the Life with Eye-Healthy Juices
Let me walk you through a day in our lives when we include juicing for eye health in our routine.
Morning: We start the day with carrots and orange juice. It’s a bright and cheerful way to wake up, and it gives us a nutritional boost of vitamins A and C to kickstart our day.
Midday: For lunch, we often have spinach and pineapple juice. This green juice is refreshing and helps us stay hydrated, which is crucial for keeping our eyes comfortable, especially on days when we’re seeing a lot of patients.
Afternoon Snack: In the afternoon, we like to have a blueberry and banana smoothie. It’s a nice treat that’s packed with antioxidants, giving our eyes a little extra protection before the evening.
Evening: We wind down with kale and apple juice. It’s a mild, tangy juice that helps us relax after a long day and supports our eyes when it’s time for sleep.
Simple Juicing Recipes for Eye Health
Below are two easy-to-prepare meals that you can prepare in the comfort of your home. These are not only good for your eyes but also taste amazing!
Carrot-Orange Eye Opener
4 large carrots
2 oranges
Another ingredient mostly used is; 1 small piece of ginger.
Instructions:
Carrots should be peeled, the same as the oranges.
To prepare it, chop them in a form that you wish to juice them.
Put the ginger for that little kick.
Mix all the ingredients and blend, and that is ready to go!
Green Vision Delight
2 cups of spinach
1 cucumber
1 green apple
Juice of 1/2 lemon
Instructions:
Rinse the spinach and the cucumber well.
Cucumber and apple should be cut into small pieces.
Squeeze the spinach, the cucumber, and the apple.
Then add the lemon juice to the mixture and stir it for some time. Here is one of my favorite juicing for eye health!
FAQs
What makes juicing better than eating whole fruits and vegetables?
Juicing concentrates the nutrients from fruits and vegetables into a drinkable form. While you might not eat several carrots or a whole bunch of spinach in one sitting, you can easily drink their juice. However, it’s important to still eat whole fruits and vegetables to get fiber, which is often lost during juicing.
Can I juice every day?
Yes, you can juice every day, but it’s important to keep your diet balanced. Juices should complement your meals, not replace them. Also, try to include a variety of fruits and vegetables in your juices to ensure you’re getting a wide range of nutrients.
Is it okay to add sugar to my juices?
It’s best to avoid adding sugar to your juices. Fruits and some vegetables already contain natural sugars, so your juice will likely be sweet enough without any added sugar. If you find your juice too tart, try adding a sweet fruit like an apple or a bit of honey instead.
How soon will I notice the benefits of juicing for eye health?
The benefits of juicing for eye health can vary from person to person. Some people may notice an improvement in eye comfort and reduced strain within a few weeks, while for others, it might take longer. The key is consistency, so try to make juicing a regular part of your routine.
Can kids drink these juices?
Absolutely! These juices are a great way for kids to get their daily dose of vitamins and minerals. Just be mindful of any allergies and adjust the ingredients accordingly. Kids often enjoy the sweeter juices, so starting with something like carrot-orange juice might be a good idea