broccoli is good for your eye health

The Benefits of Broccoli

With Macular Degeneration Awareness Week approaching in a few weeks, we continue this week in our nutrition post about some of the best foods to eat to help prevent macular degeneration. Broccoli is a great source of goodness for your eye health. You are going to get a healthy dose of Vitamin C by eating broccoli, which is fantastic news for your eyes. This vitamin is particularly good as it may reduce the risk of cataracts and macular degeneration, alongside having many other health benefits.

One of the important nutrients for your eyes and one that is of particular importance for the prevention of macular degeneration are Lutein and Zeaxanthin. While they are found in quite high levels in dark green leafy vegetables such as kale, spinach and silver beet, you also find them in other vegetables such as Brussel sprouts, peas, pumpkin, corn, beans and the vegetable we are talking about today, broccoli. Lutein and Zeaxanthin are also good for prevention of dry eyes.

broccoli waldorf salad

Broccoli with Waldorf Salad

The recipe we share with you this week is a fantastic one for your eye health and it tastes delicious too. This Broccoli and Waldorf Salad can be eaten on its own or as a side dish to a healthy meal such as grilled salmon.  Alongside the benefits of the broccoli, you will find more goodness for your eyes in the other ingredients. Apples and celery are another source of good nutrition for your eye health, both containing Vitamin C.

Walnuts are a great source of Omega-3 Fatty Acids and Vitamin E.  For prevention of macular degeneration (AMD) and dry eyes, the Omega-3 Fatty Acids in walnuts are beneficial. The Vitamin E is also great for your eyes as when combined with Carotenoids and Vitamin C, it may also reduce the risk of advanced AMD.

You are going to find more Lutein and Zeaxanthin in the baby spinach leaves which is particularly important for the macula of the eye. Lutein and Zeaxanthin are present in high concentrations in a healthy macula which is important for eye health. This is a great recipe for your eye health and one we hope you enjoy.


How to Make:

  1. Cook broccoli in a saucepan of boiling water for 3 minutes or until bright green and just tender. Rinse under cold water. Drain well. Set aside to cool.
  2. Place apple, celery, walnuts, spinach, chives and broccoli in a large bowl. Combine mayonnaise and lemon juice in a small jug. Season with salt and pepper.
  3. Drizzle mayonnaise mixture over salad. Toss gently to combine. Serve.

Recipe from

Have you been keeping an eye open each Thursday? Our Envision Optical blog brings you ‘Nutrition Thursday’ each week – news about nutrition for your eye health. Make sure you are following our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make.

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