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Nutrition For Your Eyes


Our eyes have been called the windows to our soul. They are one of the five senses we use and depend on every day, yet we do not take care of them correctly. Good nutrition and yearly eye health exams will assist in keeping your vision sharp at any age. Each month we will explore a food group that contains the vitamins, minerals and antioxidants needed to maintain healthy vision. Vitamins A, C and E, zinc, lutein, zeaxanthin, and omega -3 fatty acids are just a few of the nutrients that contribute to eye health. Over the next few months we will explore each of these nutrients and the foods we can eat to help maintain healthy eyes. At the conclusion of each article there will a recipe to help you start your eye health journey.

Carrots may have been the food of choice for good vision, but there are so many other options today in the market place. Orange colored vegetables and fruits added to your diet daily contain beta-carotene, which converts into vitamins A, C, and E. Some orange foods to add to your shopping list are butternut squash, orange peppers, sweet potato, and cantaloupe. Sprinkle some paprika and red pepper for color and a little heat on your food. They both contain vitamin A which helps prevent night blindness.

Enjoy the recipes below. Add your own creative embellishments.

Butternut Squash Soup


  • 2 to 3 lb. butternut squash
  • 1 stalk of celery chopped
  • 2 carrots chopped
  • 2 medium sweet potatoes cut in 1 inch chunks
  • 1 medium onion or large leek chopped
  • 2 cloves of garlic minced
  • 1TBS. Of Extra Virgin Olive Oil
  • 5 cups of Vegetable Sock
  • Cinnamon, nutmeg, salt and pepper to taste


  1. Roast butternut squash in a 350 degree oven until soft or peel and cut into 1 inch chunks. After roasting the squash cut it in half scoop out and save the seeds for roasting and eating later. Scrape the squash from the peel and put into a bowl.
  2. Sauté onion or leek in olive oil until translucent. Add celery, carrots, and sweet potatoes and continue to cook over medium heat. Pour in the stock add the garlic, squash and spices. Cook until vegetables and squash are soft.
  3. Use an immersion blender to purée the soup or cool a little and blend in a blender.
  4. Ladle the soup into a bowl and sprinkle with your favorite spices. Complete your meal with a salad and slice of healthy grain bread.For a creamy soup stir in a half cup of room temperature dairy or non-dairy milk product.

Carrot Salad


  • 1 lb. of carrots
  • 1/4 cup raisins
  • 1/4 cup walnuts pieces or nuts of choice
  • 1 apple cut into bite size pieces
  • 1 tsp. cinnamon
  • 1/8 tsp ginger or freshly grated ginger to taste (optional)


  1. Grate carrots
  2. Mix with the other ingredients. Add your favorite bottle dressing, your own dressing or choose one from the options below.

Dressing Choices:Extra Virgin Olive Oil & Apple Cider Vinegar

  • Mix 1/3 cup of olive oil with 1/3 cup vinegar adjust to your own taste.
  • Mayonnaise Dressing: stir into carrot mixture and a little Apple Cider vinegar to dilute mayo if desired.

Peggy Kessler


Optix Family Eyecare Plainview, NY