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.