Smoothie recipes to keep your eyes healthy

As we all know, maintaining a balanced diet can be very difficult, however, there are fun, creative and tasty ways to make sure you’re getting an even balance of your 5-a-day. One such method, is mixing some of your favourite fruits and vegetables into a fresh, colourful smoothie.

We’ve complied a list of smoothies that each contain ingredients that contribute to good eye health and fit a range of individual diets.

Simply collect the ingredients listed, pour them all into a blender and enjoy.

For Diabetics

It’s an old age myth that carrots help you see in the dark. While they can’t literally give you night vision, carrots are high in vitamin A, a nutrient essential for maintaining strong eye health. If you need to watch your sugar intake, this is a simple, yet tasty option that is part sweet, part savoury.

Carrot smoothie ingredients:

• 1 cup sliced carrots
• ½ teaspoon finely shredded orange peel
• 1 cup orange juice

The perfect way to start the day

Kiwi is high in Vitamin C which helps to promote strong capillaries, gums, cartilage, teeth and maximises the absorption of iron. Almost all cells of the body depend on it, including those in the eye. Mix some bananas in to add a smooth fruity twist to this fruity breakfast cocktail.

Kiwi and banana smoothie ingredients:

• 2 bananas, peeled and chopped
• 1 kiwi fruit, peeled
• 5 tablespoons natural yoghurt
• 2 tablespoons milk

The Healthy Green Smoothie

For those who want something a little bit more savoury, spinach – much like carrots - contains a high amount of vitamin A. Spinach is a very versatile ingredient for smoothies and you can add a variety of things to a spinach mix, let your imagination and taste buds run wild.

Spinach and lentil smoothie ingredients:

• ½ cup cooked red lentils cooled
• ½ cup unsweetened almond milk
• 1 cup frozen green grapes
• 1 cup baby spinach
• 1 teaspoon honey
• 3 ice cubes

The Vegan Friendly Mix

Red berries contain Vitamin C which, as well as helping to maintain overall eye vision, has also been shown in some studies to lower the risk of cataracts.

Multi-berry smoothie ingredients:

• 2 cups soy or almond milk
• ¾ teaspoon vanilla extract
• 2 cups frozen raspberries
• 1 cup of black berries
• 3 cups of dairy free yogurt
• 2 tablespoons lemon juice
• 6 raspberries and a spoon full of blueberries for garnish