Plant some healthy vision this spring

Spring has sprung! And April showers might just bring May flowers—or a garden of good eye health. While supplements are great for boosting your all-over wellness, the best way to get your nutrients is still from the original source (of course)—your food.

Studies have shown that gardening is good for your overall health, providing a gentle form of functional exercise and stress reduction—just make sure your sunglasses while out in the garden to protect your peepers (and sunscreen too!).

So we’ve put together a quick list of some veggies and herbs you should add to your garden so you can soon harvest some better vision. Plant these to give yourself a healthy (and tasty!) vision boost.

Romaine lettuce: Chock full of vitamin’s K, C and of course, the powerhouse of fatty acids, Omega 3, this veggie isn’t only great for your vision, but super easy to grow. Want to keep the bugs away? Try planting some garlic and chives near your lettuce (Bonus: Chop them up and add some olive oil, vinegar and a bit of salt and pepper for a super savory, nutritious dressing! See the recipe here.)

Carrots: “Eh, what’s up doc?” It seems Bugs Bunny knew what was up as he munched away on his carrot sticks. Filled with Vitamin K, C, A, E, potassium, calcium and zinc (plus a healthy dose of antioxidants too!). Keep it interesting by trying out some different colored carrots like purple, white or crimson. Want a fun summer treat? Grate up some different colored carrots and try this carrot salad recipe.

Green onions: Good for your bones. Good for your eyes. Delicious for your senses. Green onions receive few accolades, even though they’re a powerhouse of nutrients (like Vitamin A, which is vital for eye health) that make them somewhat of a superfood. They also have 100 times more phytonutrients (compounds like antioxidants, flavonoids, carotenoids and more) than regular onions. Try this delicious mushroom and green onion stir-fry.

Cucumbers: Cucumbers are not only easy and fast to grow from seed to harvest (50-70 days) but they are great for eye beauty, like reducing puffiness. Give your eyes (and mind) and instant refresh by putting on some chill music, slicing up a chilled cucumber. Lie in a comfortable place, close your eyes and place the cucumber slices gently over your eyes to cut the puff and put the glow back. Feel free to munch on some slices of the Vitamin B-rich cucumber as well to give yourself some added skin health benefits.

Kale: Kale is full of Vitamin A, C, K, Folate, Omega-3, Lutein, Zinc and plenty of other minerals. It’s no accident that the Kale Superfood craze has been spreading. The nutrient-dense leaves are simple to grow and make a great addition to any meal. Check out this garlic kale recipe here.

Spinach: Spinach may not give you Popeye-sized muscles, but it can help strengthen your eyes. The antioxidants Lutein and Zeaxanthin help your eyes absorb blue light to protect your retina. If you want to boost your vision for today, and keep your vision into the future, nosh on a bowl of spinach today. Add some strawberries for a delicious summery salad. Want to absorb all the nutrients you can from your spinach feast? Drizzle some olive oil (and flavor with a bit of salt).

Much like your garden doesn’t grow without a little TLC, healthy eyes don’t happen on their own. Just like you till your garden to get it ready for planting, you must create the right foundation for healthy eyes. Get regular eye exams, exercise at least 30 hours a day, and practice good vision care (you can get a wealth of vision care tips here!).

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