When it comes to protecting your eyesight, vitamins and supplements can be helpful, but did you know that the very same nutrients are readily available in fresh, vibrant foods from around the globe? By incorporating specific superfoods into your daily meals, you can enjoy delicious, nutrient-rich options that are proven to help slow the progression of age-related macular degeneration (AMD). Join us on a culinary journey around the world as we explore unique, global superfoods that support eye health—all while inspiring your next meal!
1. Peruvian Purple Potatoes (Peru)
Nutrient Powerhouse: Purple potatoes are packed with anthocyanins, a type of antioxidant that reduces oxidative stress and inflammation, two key factors in AMD progression. These striking potatoes also contain vitamin C and carotenoids, which are essential for maintaining healthy vision.
How to Enjoy Them: Roast purple potatoes with olive oil and herbs, or mash them into a colorful side dish to brighten up your plate. Their naturally vibrant hue adds a visual boost to any me
2. Japanese Natto (Japan)
Nutrient Powerhouse: Natto, a traditional fermented soybean dish, is rich in vitamin K2, which supports healthy blood flow to the eyes. It also contains lutein and zeaxanthin—two powerful nutrients proven to protect the retina and slow AMD progression.
How to Enjoy It: While its unique texture and flavor may take some getting used to, natto can be served over rice with soy sauce and green onions or blended into a savory breakfast pancake.
3. Nordic Bilberries (Scandinavia)
Nutrient Powerhouse: Often compared to blueberries, bilberries are bursting with anthocyanins and vitamin C, which help improve night vision and protect the macula from further damage.
How to Enjoy Them: Add bilberries to smoothies, oatmeal, or yogurt. You can even bake them into muffins for a vision-friendly treat!
4. Indian Amla (India)
Nutrient Powerhouse: Amla, also known as the Indian gooseberry, is a superfruit loaded with vitamin C, which supports collagen production in the eyes and helps reduce oxidative stress. It’s also an excellent anti-inflammatory food for protecting your vision.
How to Enjoy It: Drink fresh amla juice with a splash of honey, or sprinkle dried amla powder into smoothies and teas for an added nutrient boost.
5. Greek Sardines (Greece)
Nutrient Powerhouse: Sardines are rich in omega-3 fatty acids, particularly DHA and EPA, which are crucial for maintaining healthy retinal cells and reducing inflammation associated with AMD. They’re also a great source of vitamin D and zinc.
How to Enjoy Them: Grill fresh sardines with lemon, garlic, and herbs, or enjoy them canned on whole-grain toast with avocado and greens.
6. Ethiopian Teff (Ethiopia)
Nutrient Powerhouse: Teff, a tiny gluten-free grain, is packed with zinc and vitamin E, both of which are essential for eye health and slowing the progression of AMD.
How to Enjoy It: Use teff flour to make pancakes or cook the grains into a creamy porridge. You can also add it to soups and stews for extra nutrition.
Take Action for Your Vision
Why not start your journey to better eye health today? At Cook With Doc, we offer delicious recipes that incorporate these vision-saving superfoods and more. From nutrient-packed meals to easy-to-make snacks, our recipes are designed to help slow the progress of age-related macular degeneration—all while satisfying your taste buds.
Explore Cook With Doc’s recipes now and give your eyes the nourishment they deserve!
