Iron
Vitamin C
Folate
Vitamin B12
Copper
Healthy eyes also depend on nutrients such as:
Vitamin A
Beta-carotene
Vitamin C
Vitamin E
Lutein
Zeaxanthin
Zinc
Omega-3 fatty acids
Eating a variety of nutrient-rich foods helps provide these essential nutrients.
A Colorful Smoothie Packed with Nutrients
This smoothie combines several wholesome ingredients that work well together nutritionally.
Ingredients
1 medium carrot
1 orange, peeled
1 small beetroot
1 handful fresh spinach
1 small apple
Juice of ½ lemon
1 cup cold water
Optional:
Fresh ginger
Chia seeds
Ice cubes
Blend until smooth and serve immediately.
Nutritional Benefits of Each Ingredient
Carrots
Carrots are an excellent source of:
Beta-carotene
Vitamin A precursors
Fiber
Antioxidants
Beta-carotene is converted into vitamin A, an essential nutrient for normal vision and immune function.
Beetroot
Beets provide:
Folate
Potassium
Dietary nitrates
Fiber
Antioxidants
Dietary nitrates help support healthy circulation as part of a balanced diet.
Spinach
Spinach contains:
Plant-based iron
Folate
Vitamin K
Lutein
Zeaxanthin
Lutein and zeaxanthin are naturally concentrated in the retina and are important nutrients for maintaining healthy eyes.
Orange
Oranges contribute:
Vitamin C
Flavonoids
Natural antioxidants
Vitamin C improves the absorption of non-heme (plant-based) iron from vegetables such as spinach.
Apple
Apples provide:
Fiber
Polyphenols
Natural sweetness
They add flavor while contributing additional antioxidants.
Lemon
Fresh lemon juice provides:
Vitamin C
Refreshing flavor
Additional antioxidants
The extra vitamin C further supports iron absorption.
Potential Health Benefits
