More Dry Eye Recipe Ideas….

A diet rich in omega-3 fatty acids, antioxidants, and hydration can help manage dry eye syndrome by reducing inflammation and improving tear production. Fish, particularly fatty fish like salmon, mackerel, sardines, and tuna, is excellent for dry eyes due to its high omega-3 content.

Here are some great recipes to support eye health:

1. Omega-3-Rich Baked Salmon with Lemon & Herbs

Why it helps:

Salmon is rich in DHA and EPA, two powerful omega-3 fatty acids that help reduce eye inflammation and support tear production.

Ingredients:

• 2 salmon fillets

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp garlic (minced)

• ½ tsp turmeric (anti-inflammatory)

• 1 tsp fresh dill or parsley

• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Place salmon on a baking sheet and drizzle with olive oil and lemon juice.

3. Sprinkle garlic, turmeric, salt, and pepper over the fillets.

4. Bake for 12-15 minutes, or until salmon flakes easily.

5. Garnish with fresh dill or parsley and serve with steamed vegetables.

Bonus: Serve with omega-3-rich walnuts or a side of sautéed spinach (high in vitamin A & lutein) for extra eye health benefits!

2. Chia Seed & Flaxseed Smoothie

Why it helps:

Chia and flaxseeds are plant-based sources of omega-3s, which help maintain tear film stability and reduce dry eye symptoms.

Ingredients:

• 1 tbsp chia seeds (soaked for 10 minutes)

• 1 tbsp ground flaxseeds

• 1 banana

• ½ cup Greek yogurt (probiotics help inflammation)

• 1 cup almond milk (rich in vitamin E)

• ½ cup blueberries (high in antioxidants like lutein & zeaxanthin)

• 1 tsp honey (optional)

Instructions:

1. Blend all ingredients until smooth.

2. Pour into a glass and enjoy as a refreshing, eye-healthy breakfast or snack!

3. Sardine & Avocado Toast

Why it helps:

Sardines are one of the best sources of omega-3s, and avocados provide healthy fats and vitamin E, which supports tear gland function.

Ingredients:

• 1 can of sardines (packed in olive oil or water, drained)

• 1 ripe avocado

• 1 slice whole grain or sourdough bread

• ½ tsp lemon juice

• ¼ tsp red pepper flakes (optional, for flavor)

• Salt & pepper to taste

Instructions:

1. Mash the avocado with lemon juice, salt, and pepper.

2. Spread it over toasted bread.

3. Top with sardines and a sprinkle of red pepper flakes.

4. Enjoy as a nutrient-packed snack or light meal.

4. Hydrating Cucumber & Carrot Salad

Why it helps:

Cucumbers and carrots boost hydration and contain beta-carotene (vitamin A), which supports eye moisture.

Ingredients:

• 1 cup sliced cucumbers

• 1 cup shredded carrots

• 1 tbsp olive oil (rich in healthy fats)

• 1 tbsp apple cider vinegar (reduces inflammation)

• ½ tsp honey

• 1 tsp sesame seeds (good for eye circulation)

Instructions:

1. Mix all ingredients in a bowl.

2. Let sit for 10 minutes to absorb flavors.

3. Serve chilled as a refreshing side dish.

5. Anti-Inflammatory Golden Turmeric Tea

Why it helps:

Turmeric contains curcumin, which has anti-inflammatory properties that help reduce eye irritation and dryness.

Ingredients:

• 1 cup almond or oat milk

• ½ tsp turmeric powder

• ¼ tsp cinnamon (supports circulation)

• ½ tsp raw honey

• A pinch of black pepper (boosts turmeric absorption)

Instructions:

1. Warm the milk in a saucepan.

2. Stir in turmeric, cinnamon, and black pepper.

3. Remove from heat, add honey, and stir well.

4. Enjoy before bed to promote relaxation and hydration.

Final Tips for Dry Eye Relief Through Diet:

1. Eat fatty fish (salmon, sardines, mackerel) 2-3 times per week for omega-3s

2. Drink plenty of water (8+ glasses daily) to maintain tear production.

3. Include vitamin A & lutein-rich foods (carrots, spinach, kale) to protect the cornea.

4. Avoid too much caffeine & alcohol, which can dehydrate the eyes.

Healthy Poke Bowl Recipes for Eye Health and AMD

AMD-Friendly Poke Bowl Recipes

Each recipe is packed with eye-healthy nutrients such as omega-3s, lutein, zeaxanthin, vitamin C, and zinc, which support vision and help protect against age-related macular degeneration (AMD).

1. Salmon & Avocado Poke Bowl

Ingredients (Serves 2)

🔹 Base:

• 150g cooked brown rice or quinoa

• 1 tsp ground flaxseeds

🔹 Protein:

• 120g wild-caught salmon (sashimi-grade) or lightly seared salmon

🔹 Vegetables & Toppings:

• 50g baby spinach or kale, finely chopped

• ½ avocado, sliced

• 40g grated carrot

• 50g edamame beans

• 1 tbsp pumpkin seeds

• 1 tbsp chopped walnuts

🔹 Dressing:

• 1 tbsp extra virgin olive oil

• 1 tbsp fresh lemon juice

• 1 tsp low-sodium soy sauce or tamari

• ½ tsp grated ginger

Method

1. Cook the rice or quinoa, mix with flaxseeds, and divide into bowls.

2. Cube the raw salmon and marinate with lemon juice, olive oil, and soy sauce for 10 minutes.

3. Arrange the vegetables, avocado, and toppings over the base.

4. Drizzle with dressing and serve immediately.

2. Tuna & Roasted Sweet Potato Poke Bowl

Ingredients (Serves 2)

🔹 Base:

• 150g cooked quinoa or wholegrain couscous

• 1 tsp chia seeds

🔹 Protein:

• 120g sashimi-grade tuna, cubed

🔹 Vegetables & Toppings:

• 1 small sweet potato, roasted and diced

• 40g steamed kale

• ½ red pepper, thinly sliced

• ½ avocado, diced

• 1 tbsp sunflower seeds

• 1 tbsp chopped almonds

🔹 Dressing:

• 1 tbsp flaxseed oil

• 1 tbsp lime juice

• 1 tsp miso paste

• ½ tsp honey

Method

1. Roast the sweet potato at 200°C (180°C fan) for 25 minutes until tender.

2. Cook the quinoa or couscous and stir in the chia seeds.

3. Marinate the tuna cubes in lime juice, flaxseed oil, and miso paste for 10 minutes.

4. Arrange all ingredients in a bowl, add the dressing, and mix gently before serving.

3. Vegan Tofu & Kale Poke Bowl

Ingredients (Serves 2)

🔹 Base:

• 150g cooked freekeh or bulgur wheat

• 1 tbsp hemp seeds

🔹 Protein:

• 120g firm tofu, cubed and pan-fried

🔹 Vegetables & Toppings:

• 50g chopped kale, lightly steamed

• ½ cucumber, diced

• ½ beetroot, grated

• ½ avocado, sliced

• 1 tbsp pumpkin seeds

• 1 tbsp sesame seeds

🔹 Dressing:

• 1 tbsp tahini

• 1 tbsp fresh orange juice

• 1 tsp apple cider vinegar

• ½ tsp turmeric powder

Method

1. Cook the freekeh or bulgur wheat and mix with hemp seeds.

2. Pan-fry the tofu until golden and set aside.

3. Steam the kale and arrange all the ingredients in a bowl.

4. Mix the dressing ingredients and drizzle over the top before serving.

Each bowl is high in antioxidants, omega-3s, and essential vitamins, helping to support long-term eye health and macular function.

3 Smoothie Recipes to help with Age Related Macular Degeneration (AMD)

Here are three smoothie recipes designed to support macular health and potentially slow the progression of age-related macular degeneration (AMD). These recipes focus on nutrients like lutein, zeaxanthin, omega-3 fatty acids, and antioxidants, all of which are beneficial for eye health.

1. Blueberry & Kale Vision Booster

Packed with antioxidants, this smoothie provides lutein, zeaxanthin, and anthocyanins to protect retinal cells.

Ingredients:

• 1 cup kale (or spinach, for a milder flavor)

• 1 cup blueberries (fresh or frozen)

• ½ banana (optional, for creaminess)

• 1 cup unsweetened almond milk

• 1 tablespoon ground flaxseeds (rich in omega-3s)

• Juice of ½ lemon

Directions: Blend all ingredients until smooth.

Benefits: Blueberries are rich in anthocyanins, while kale provides lutein and zeaxanthin to help filter harmful blue light and combat oxidative damage.

2. Carrot & Orange Macular Health Smoothie

This recipe is high in beta-carotene (vitamin A precursor) and vitamin C to protect and nourish the macula.

Ingredients:

• 2 medium carrots (peeled and chopped)

• 1 orange (peeled)

• ½ cup Greek yogurt (for protein and zinc)

• 1 small piece of ginger (optional, for anti-inflammatory effects)

• 1 cup water or orange juice

Directions: Blend all ingredients until smooth.

Benefits: Carrots provide beta-carotene for retinal health, while the orange adds vitamin C, an antioxidant that may slow AMD progression.

3. Avocado & Spinach Eye-Friendly Smoothie

This creamy smoothie is loaded with lutein and healthy fats to support macular health and nutrient absorption.

Ingredients:

• 1 cup fresh spinach

• ½ avocado

• ½ cup pineapple (for a touch of sweetness)

• 1 cup coconut water (or water)

• 1 tablespoon chia seeds (for omega-3s)

Directions: Blend until smooth and creamy.

Benefits: Spinach and avocado provide lutein and zeaxanthin, while chia seeds offer omega-3 fatty acids, which are essential for retinal function.

Key Tips for AMD-Friendly Smoothies:

• Include dark leafy greens (e.g., spinach, kale) regularly for lutein and zeaxanthin.

• Add seeds like flax or chia for omega-3s to reduce inflammation.

• Limit added sugars to reduce oxidative stress.

These smoothies are an excellent addition to a diet rich in eye-friendly nutrients but should complement, not replace, medical advice or treatments for AMD.

3 Smoothie recipes to help Glaucoma

Here are three smoothie recipes that include ingredients known to support eye health and potentially benefit people with glaucoma. These recipes focus on antioxidants, vitamins, and nutrients that may improve optic nerve health and blood flow.

1. Spinach & Avocado Green Smoothie

This smoothie is rich in lutein and zeaxanthin, antioxidants found in leafy greens that help protect the retina and reduce oxidative stress. Avocado adds healthy fats to enhance nutrient absorption.

Ingredients:

• 1 cup fresh spinach

• ½ avocado

• 1 green apple (chopped)

• 1 cup unsweetened almond milk

• Juice of ½ lemon

• Optional: 1 tablespoon chia seeds (for omega-3s)

Directions: Blend all ingredients until smooth.

Benefits: Spinach provides antioxidants, and avocado enhances lutein absorption. Chia seeds add omega-3s, which may support eye health.

2. Berry & Ginkgo Smoothie

Berries are packed with antioxidants, including vitamin C, which can reduce oxidative damage to the optic nerve. Adding ginkgo biloba powder or extract may improve ocular blood flow, particularly helpful in normal-tension glaucoma.

Ingredients:

• 1 cup mixed berries (blueberries, raspberries, strawberries)

• ½ banana

• 1 teaspoon ginkgo biloba powder or a few drops of ginkgo extract (consult a doctor before use)

• 1 cup coconut water or plain water

• 1 teaspoon flaxseed (optional, for omega-3s)

Directions: Blend everything together until smooth.

Benefits: Berries supply antioxidants, and ginkgo may improve blood circulation to the eyes.

3. Carrot & Turmeric Eye-Boost Smoothie

Carrots are rich in beta-carotene, which the body converts to vitamin A for retinal health. Turmeric contains curcumin, known for its anti-inflammatory properties.

Ingredients:

• 2 medium carrots (peeled and chopped)

• 1 orange (peeled)

• ½ teaspoon turmeric powder

• 1 small piece of ginger (optional, for added anti-inflammatory effects)

• 1 cup water or orange juice

• Optional: 1 teaspoon honey for sweetness

Directions: Blend all ingredients until smooth.

Benefits: Carrots and orange provide vitamins A and C, while turmeric and ginger offer anti-inflammatory support.

Tips for Glaucoma-Friendly Smoothies:

• Add leafy greens like kale or spinach regularly for lutein and zeaxanthin.

• Use omega-3-rich seeds like flax or chia for neuroprotection.

• Avoid added sugars to reduce systemic inflammation.

These smoothies complement a balanced diet for glaucoma management but should not replace prescribed treatments. Always consult your doctor before adding supplements like ginkgo biloba to your routine.

What diet is best for dry eye?

Managing dry eyes through diet involves incorporating foods that support eye health and reduce inflammation. Here’s a guide to the best dietary choices for alleviating dry eye symptoms:

1. Omega-3 Fatty Acids

• Examples: Fatty fish like salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts.

• Benefits: Omega-3s help reduce inflammation and support the production of the oily layer of tears, which prevents tear evaporation.

2. Hydration

• Importance: Drinking plenty of water is crucial for keeping your eyes and body hydrated. Aim for at least 8 glasses of water a day.

• Additional Sources: Water-rich foods like cucumbers, watermelon, and oranges.

3. Vitamin A

• Examples: Carrots, sweet potatoes, dark leafy greens (spinach, kale), and liver.

• Benefits: Vitamin A is essential for maintaining a healthy surface of the eyes and supports overall vision.

4. Vitamin C

• Examples: Citrus fruits (oranges, lemons), strawberries, bell peppers, and broccoli.

• Benefits: Vitamin C supports the health of blood vessels in the eyes and can help reduce oxidative stress.

5. Vitamin E

• Examples: Almonds, sunflower seeds, hazelnuts, and spinach.

• Benefits: Vitamin E is an antioxidant that helps protect the eyes from damage caused by free radicals.

6. Lutein and Zeaxanthin

• Examples: Kale, spinach, collard greens, and egg yolks.

• Benefits: These carotenoids are found in high concentrations in the retina and help filter harmful blue light, which can exacerbate dry eyes.

7. Zinc

• Examples: Oysters, beef, pumpkin seeds, and chickpeas.

• Benefits: Zinc plays a role in maintaining the health of the retina and might support tear production.

8. Avoidance of Certain Foods

• High-sodium Foods: Salt can dehydrate the body, so it’s important to limit your intake of processed foods, which are often high in sodium.

• Sugary Foods: High sugar intake can lead to inflammation, which may worsen dry eyes.

9. Reduce Caffeine and Alcohol

• Impact: Both caffeine and alcohol can have a dehydrating effect on the body, including the eyes. Moderation is key.

10. Incorporate Antioxidants

• Examples: Blueberries, grapes, and dark chocolate.

• Benefits: Antioxidants help protect the eyes from oxidative stress, which can contribute to dry eye symptoms.

Additional Tips

• Consider Omega-3 Supplements: If it’s difficult to get enough omega-3s from diet alone, supplements may be helpful. However, consult with a healthcare provider before starting any new supplement regimen.

• Moderation of Screen Time: While not diet-related, reducing screen time and taking regular breaks can also help alleviate dry eye symptoms.

Consulting with a healthcare provider or a dietitian can provide personalized recommendations tailored to your specific needs and medical history.

What should I eat to help my AMD?

Diet plays a crucial role in managing and potentially slowing the progression of age-related macular degeneration (AMD). Here’s a guide on what to include in your diet:

1. Leafy Green Vegetables

• Examples: Kale, spinach, collard greens.

• Benefits: These are rich in lutein and zeaxanthin, antioxidants that help protect the eyes from harmful light and oxidative stress.

2. Omega-3 Fatty Acids

• Examples: Fatty fish like salmon, mackerel, sardines, and flaxseeds.

• Benefits: Omega-3s, particularly DHA, are vital for retinal health and can help reduce the risk of AMD progression.

3. Antioxidant-Rich Fruits and Vegetables

• Examples: Berries, oranges, carrots, and sweet potatoes.

• Benefits: High in vitamins C and E, beta-carotene, and other antioxidants that help protect eye cells.

4. Nuts and Seeds

• Examples: Almonds, walnuts, sunflower seeds.

• Benefits: These are good sources of vitamin E and zinc, which are beneficial for eye health.

5. Zinc-Rich Foods

• Examples: Oysters, beef, pumpkin seeds, and legumes.

• Benefits: Zinc plays a crucial role in transporting vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.

6. Whole Grains

• Examples: Brown rice, quinoa, oats, whole wheat bread.

• Benefits: Whole grains have a lower glycemic index, which helps reduce the risk of AMD by controlling blood sugar levels.

7. Eggs

• Benefits: Eggs are a good source of lutein and zeaxanthin, and the fat in eggs helps the body absorb these beneficial nutrients.

8. Colorful Vegetables

• Examples: Peppers, tomatoes, corn.

• Benefits: These are also rich in carotenoids like lutein and zeaxanthin.

9. Dairy Products

• Examples: Milk, cheese, yogurt.

• Benefits: Dairy is a good source of vitamin A and zinc, both important for eye health.

10. Limit Processed Foods and Sugar

• Impact: High glycemic index foods can increase the risk of AMD progression.

Supplements

• AREDS/AREDS2 Formula: The Age-Related Eye Disease Studies (AREDS and AREDS2) have shown that certain high-dose combinations of vitamins and minerals can help slow AMD progression. This includes vitamins C, E, zinc, copper, lutein, and zeaxanthin.

Hydration

• Importance: Staying well-hydrated helps maintain overall eye health.

Before making significant changes to your diet or starting any new supplements, it’s advisable to consult with a healthcare provider, especially if you’re already managing AMD. They can offer personalized advice based on your specific condition and nutritional needs.

Glaucoma diet

When managing glaucoma, diet plays a role in supporting overall eye health, though it cannot cure the condition. Certain foods are particularly beneficial because they are rich in nutrients that may help protect the eyes and potentially slow the progression of glaucoma. Here are some key foods to include:

1. Leafy Green Vegetables

• Examples: Spinach, kale, collard greens, Swiss chard.

• Benefits: Rich in antioxidants like lutein and zeaxanthin, which support retinal health and reduce oxidative stress in the eyes.

2. Fish Rich in Omega-3 Fatty Acids

• Examples: Salmon, mackerel, sardines, tuna.

• Benefits: Omega-3 fatty acids can improve blood flow to the eyes and reduce intraocular pressure (IOP), which is beneficial for glaucoma management.

3. Citrus Fruits

• Examples: Oranges, grapefruits, lemons, limes.

• Benefits: High in vitamin C, an antioxidant that may protect the eyes from damage and support overall eye health.

4. Nuts and Seeds

• Examples: Almonds, walnuts, flaxseeds, chia seeds.

• Benefits: Contain vitamin E and omega-3 fatty acids, which protect eye cells from oxidative damage and support healthy vision.

5. Berries

• Examples: Blueberries, strawberries, blackberries, raspberries.

• Benefits: Packed with antioxidants like vitamin C and flavonoids that help protect the eyes from oxidative stress.

6. Carrots and Other Orange/Yellow Vegetables

• Examples: Carrots, sweet potatoes, squash, pumpkins.

• Benefits: High in beta-carotene, which converts to vitamin A, essential for maintaining good vision.

7. Eggs

• Benefits: A good source of lutein, zeaxanthin, and zinc, which are important for eye health and protecting against damage.

8. Legumes

• Examples: Lentils, chickpeas, black beans.

• Benefits: High in bioflavonoids and zinc, which can protect the retina and lower the risk of glaucoma progression.

9. Whole Grains

• Examples: Brown rice, quinoa, oats, whole wheat.

• Benefits: Low glycemic index foods like whole grains may help prevent spikes in blood sugar that can affect eye pressure.

10. Green Tea

• Benefits: Contains catechins and other antioxidants that may help protect the eyes from oxidative stress and damage.

Additional Dietary Tips:

• Stay Hydrated: Dehydration can increase eye pressure, so it’s important to drink enough water throughout the day.

• Limit Caffeine and Salt: Excessive caffeine and high sodium intake can increase eye pressure, so it’s best to consume these in moderation.

• Maintain a Balanced Diet: A diet rich in fruits, vegetables, lean proteins, and whole grains supports overall health and well-being, including eye health.

Incorporating these foods into your diet, along with following your doctor’s treatment plan, can help manage glaucoma and support your eye health.

Dry eye

Dry eye syndrome occurs when your eyes don’t produce enough tears or when the tears evaporate too quickly, leading to discomfort and irritation. Diet can play a role in managing dry eye by providing nutrients that support eye health and tear production, such as omega-3 fatty acids, antioxidants, and vitamins A, C, and E.

Here’s a smoothie recipe designed to help alleviate dry eye symptoms:

Omega-3 Rich Smoothie for Dry Eye

Ingredients:

• 1 cup spinach (rich in lutein and zeaxanthin for eye health)

• 1/2 avocado (provides healthy fats, including some omega-3s)

• 1 tablespoon ground flaxseeds (high in omega-3 fatty acids)

• 1/2 cup walnuts (another great source of omega-3s)

• 1 cup unsweetened almond milk (or any other milk of choice)

• 1/2 cup blueberries (high in antioxidants)

• 1 small carrot, peeled and chopped (rich in beta-carotene, which converts to vitamin A)

• 1/2 orange, peeled and segmented (vitamin C boost)

• 1 teaspoon honey (optional, for sweetness)

Instructions:

1. Add all the ingredients to a blender.

2. Blend until smooth, adjusting the thickness with more almond milk or water as needed.

3. Pour into a glass and enjoy immediately.

Nutritional Benefits:

• Omega-3 Fatty Acids: Flaxseeds and walnuts are excellent sources of omega-3s, which have been shown to reduce inflammation and improve tear production in people with dry eye syndrome.

• Vitamin A: Carrots provide beta-carotene, which the body converts into vitamin A, an essential nutrient for maintaining healthy eyes and tear production.

• Antioxidants: Blueberries and spinach are rich in antioxidants that protect the eyes from oxidative stress and help maintain overall eye health.

• Healthy Fats: Avocado and walnuts contribute to the healthy fats necessary for nutrient absorption and eye lubrication.

This smoothie is a delicious way to incorporate eye-healthy nutrients into your diet and may help alleviate the symptoms of dry eye when included as part of a balanced, nutrient-rich diet.

Macular degeneration

Macular degeneration is a condition that affects the central part of the retina, leading to vision loss. While diet alone can’t cure or reverse macular degeneration, certain nutrients like antioxidants, omega-3 fatty acids, and vitamins C and E can support eye health. Including foods rich in these nutrients can be beneficial.

Here are a few smoothie recipes that include ingredients known to support eye health:

1. Blueberry Kale Smoothie

Ingredients:

• 1 cup fresh or frozen blueberries (rich in antioxidants)

• 1 cup kale (high in lutein and zeaxanthin)

• 1 banana (adds creaminess and potassium)

• 1 tablespoon ground flaxseeds or chia seeds (omega-3 fatty acids)

• 1/2 cup unsweetened almond milk or other milk of choice

• 1/2 cup water or ice (optional, for desired consistency)

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth, adding water or ice to reach your desired consistency.

3. Serve immediately.

2. Spinach and Avocado Smoothie

Ingredients:

• 1 cup fresh spinach (rich in lutein and zeaxanthin)

• 1/2 ripe avocado (provides healthy fats for better absorption of nutrients)

• 1/2 cup orange juice (vitamin C boost)

• 1/2 cup Greek yogurt (provides protein and additional creaminess)

• 1 tablespoon hemp seeds or flaxseeds (omega-3 fatty acids)

• 1/2 cup water or ice (optional, for desired consistency)

Instructions:

1. Combine all ingredients in a blender.

2. Blend until smooth.

3. Adjust the thickness with water or ice, if necessary, and enjoy.

3. Carrot and Orange Smoothie

Ingredients:

• 1 cup carrots, peeled and chopped (high in beta-carotene)

• 1 orange, peeled and segmented (vitamin C)

• 1/2 cup mango chunks (adds sweetness and more vitamin A)

• 1/2 cup coconut water (hydration and electrolytes)

• 1 tablespoon pumpkin seeds (zinc, which supports eye health)

• 1/2 inch piece of fresh ginger (optional, for flavor and anti-inflammatory properties)

• Ice cubes (optional, for chilling)

Instructions:

1. Place all ingredients in a blender.

2. Blend until completely smooth.

3. Add ice for a cooler drink, if desired, and serve.

4. Sweet Potato and Cinnamon Smoothie

Ingredients:

• 1/2 cup cooked sweet potato (high in beta-carotene)

• 1 banana (adds sweetness and creaminess)

• 1 tablespoon almond butter (healthy fats for better nutrient absorption)

• 1/2 teaspoon ground cinnamon (anti-inflammatory properties)

• 1 cup unsweetened almond milk or other milk of choice

• 1/2 teaspoon vanilla extract (optional, for flavor)

• Ice cubes (optional, for chilling)

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Adjust the consistency with more milk or ice, if needed, and enjoy immediately.

5. Green Apple and Kiwi Smoothie

Ingredients:

• 1 green apple, cored and chopped (vitamin C and fiber)

• 2 kiwis, peeled (high in vitamin C)

• 1/2 cucumber (hydration and low-calorie content)

• 1 cup spinach (rich in lutein and zeaxanthin)

• 1 tablespoon chia seeds (omega-3 fatty acids)

• 1 cup cold green tea (antioxidants)

• Ice cubes (optional, for a refreshing drink)

Instructions:

1. Blend all ingredients together until smooth.

2. Adjust consistency with more green tea or ice as needed.

3. Serve cold.

These smoothies are packed with nutrients that are beneficial for eye health, particularly for those with macular degeneration. Regularly including these kinds of foods in your diet can help support your vision and overall well-being.