1. Avocado and Grapefruit
Vitamins are fat soluble and we absorb them better when we combine them with a bit of fat. A good example of that is grapefruit with avacados, which can be a side dish on its own or delicious atop Bibb lettuce. Grapefruit is great for eye health because it contains vitamin C and carotenoids, both key nutrients for eye growth and development.
2. Broccoli Rabe and Pine Nuts
Similar to the avocado-grapefruit combination, the fat in pine nuts helps the body absorb key nutrients found in broccoli rabe. Deep green broccoli rabe is a great source of eye-healthy nutrients like lutein and zeaxanthin. The general rule of thumb is the deeper and darker a vegetable or fruit’s color, the stronger its nutrient value.
3. Lentils and Red Pepper
Vitamin C helps your body absorb iron found in plant foods (such as lentils), which can be particularly beneficial for vegetarians and people eating smaller quantities of animal protein. Want to increase the iron absorption from your lentils? Combine them with red pepper, a great source of vitamin C, a powerful antioxidant that can help protect against damage due to age-related macular degeneration.
4. Spinach and Lemon, Orange, Tomatoes, or Strawberries
Spinach is another iron-rich, plant-based food. Spinach also contains lutein and zeaxanthin, two key nutrients for eye health. When paired with vitamin-rich fruits like lemons, oranges, tomatoes, or strawberries, the body absorbs the iron from spinach better and gets additional key eye-healthy nutrients.
5. Salmon and Spinach
A combination of omega-3 fatty acids, lutein, and zeaxanthin may help boost the pigment in the retina and help people with age-related macular degeneration. Salmon is a potent source of omega 3-fatty acids, and spinach has high amounts of lutein and zeaxanthin. They make a powerful eye-healthy food combination.
6. Sardines and Kale
A rich-source of omega-3 fatty acids, sardines are inexpensive and delicious. Pair them with kale, a nutritional powerhouse that contains the highest amount of lutein of any vegetable, as well as high amounts of zeaxanthin. Pair grilled sardines with a fresh kale salad for a potent food combo.