May is Healthy Vision Month, sponsored by the National Eye Institute (NEI). Did you know that what you eat can greatly benefit your eye health? Some of the most eye-friendly foods include leafy greens and fish, most notably salmon, halibut, and tuna. Today, I’ll be sharing several leafy greens recipes from a few of my blogging friends. Later in the month, I’ll point you to their many ideas for cooking salmon, halibut, and tuna. I’ll even be featuring a new fish recipe of my own.
The theme for this year’s HVM is women’s eye health. Why? Women are more affected by eye diseases because they live longer, are more likely to undergo certain cancer treatments that impact vision, and they experience age-related hormonal changes that may affect their eyes. Two-thirds of all people with blindness or vision impairments are women and 2.7 million women over the age of 40 in the U.S. are visually impaired. That’s a lot of women!
Women with diabetes are particularly at risk for eye diseases such as diabetic retinopathy. Check out this Healthline story about a woman with type 2 who unexpectedly developed diabetic macular edema (DME).
So, what can a woman do to keep her eyes healthy?
- Get a dilated eye exam. For most people with diabetes, once a year is the recommendation. Check out this cool video that shows what a doctor sees when he or she looks into your dilated eyes.
- Live a healthy lifestyle. This includes eating a diet rich in leafy greens and fish high in omega-3 fatty acids. Check out the many leafy greens recipes below to get you started.
- Know your family history. If family members have had certain eye diseases, you may be at higher risk.
- Use protective eyeware. Wear safety glasses or goggles when on the job or playing sports.
- Wear sunglasses. Prolonged exposure to sunlight can up your risk for certain eye diseases like cataracts and age-related macular degeneration.
Leafy Greens Recipes
In the spirit of living a healthy lifestyle (#2 above), here are a few ways to incorporate leafy greens into your diet. Check back later in the month for fatty fish recipes.
- Simple Kale and Parmigiano-Reggiano Salad – Highlights Along the Way
- Easy Collard Greens – Hood Creek Log Cabin
- Mint Cooler Green Juice – Easy Cooking with Molly
- Fruity Green Salad with Honey Vinaigrette – Coffee with Us 3 (you might need to cut back on the honey in the vinaigrette)
- Baby Kale Avocado Salad with Lemon Garlic Vinaigrette and Parmesan – Wholesome Yum
- Homemade Corn Tortillas with Greens – Diabetic Foodie
- Chinese Cabbage with Bacon – Diabetic Foodie
- Chicken Kale Salad with Fresh Ginger Dressing – Diabetic Foodie
- Tofu Scramble with Swiss Chard – Diabetic Foodie