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How To Protect Eye Health With Juice Recipes. Getting Lutein For Your Eyes

We have all been taught to eat carrots for better vision, but there is so much more you can do protect your eye health as you age! Juice recipes for health should include a few combinations that target eye-specific nutrients and phytonutrients.

Two words you need to watch for when it comes to eye health and vision protection, are lutein and zeaxanthin. I will tell you more about these crucial antioxidants in a minute. I will also be sharing 5 juicing recipes that can help with your intake of these.

Lutein and zeaxanthin are two of the carotenoids (beta-carotene is another of these) found in certain yellow, orange, red and green fruits and veggies. Their task in your body is to help to neutralize or curtail the harmful effects of free radicals.

Free radicals can damage your cells over time, leading to all sorts of degenerative diseases. This is mainly because they cause what is called oxidative stress. Luckily your body isn't helpless in this situation. By increasing your intake of antioxidants through eating or juicing colorful fruits and vegetables, you can put the brakes on these baddies.

Although research into this is still ongoing, there are indications that lutein and zeaxanthin are two antioxidants that may play a vital role in protecting your vision. They could help to prevent cataracts and diseases such as age-related macular degeneration.

Some of the fruits and vegetables you could target for extra lutein and zeaxanthin include:

  • Spinach
  • Kale
  • Peaches
  • Orange bell peppers
  • Red bell peppers
  • Tomatoes
  • Kiwifruit
  • Zucchini (baby marrow or courgette)
  • Grapes
  • Blueberries
  • Green string beans
  • Cherries
  • Brussels sprouts
  • Romaine lettuce
Most of these fruits and vegetables are also packed with other nutrients and phytonutrients that could help to keep the blood vessels in your eyes in a healthy condition. And don't forget what you learned about carrots! The beta-carotene in them is another of the antioxidants that can help to offer free radical protection.

Blueberries in particular are being researched to find out how they may help to protect your eyes. Areas of focus include their effect on free radical damage and how they could provide protection from external factors such as harmful UV rays.

Note: These carotenoids and some of the other nutrients are fat-soluble. So, to maximize your body's absorption of these, try to have a little fat when enjoying your juice. Choices to keep in mind include having a handful of nuts, some avocado, a celery stick with peanut butter or even a piece of cheese. Some folks add freshly ground flax seed or pumpkin seed to their juices. Some shredded coconut will also give you a bit of fat.

Note: Battling with family nutrition challenges? Find out how Rika's JuicePicker can help: Click here!

5 Juice Recipes For Eye Health:

On A Vision Mission Juice


4 Carrots
Handful spinach or kale leaves
2 to 3 Peaches
1 Red apple
1 Small green zucchini
1/2 Orange bell pepper
1/2 Lemon
1 Small young beetroot


  1. Discard carrot and beetroot greens
  2. Wash all your ingredients carefully
  3. Trim carrot and zucchini ends
  4. Roll leaves into balls
  5. Halve peaches, removing and discarding stones
  6. Quarter apple. Don't peel, but discard seeds
  7. Quarter pepper
  8. Peel lemon, discarding skin. Retain as much white pith as you can
  9. Peel beetroot thinly, discarding skin. Cut into chunks
  10. Juice!
3 to 4 Medium

Berry Good For Eyes Juice


1 Cup blueberries
8 Red cherries
1 Cup cranberries
2 Red apples
1 Bunch purple grapes
2 Romaine lettuce leaves


  1. Wash all your ingredients
  2. Remove any stray stems or leaves from blueberries and cranberries
  3. Remove and discard stones from cherries
  4. Quarter apples. Don't peel, but discard seeds
  5. Remove grapes from stem. Discard stem
  6. Bunch up the leaves for juicing
  7. Juice and pour into a tall glass. You can add crushed ice if you wish
3 Medium

Easy-On-Eyes Mix Juice


4 Carrots
2 Celery stalks or ribs
1/2 Medium cucumber
Handful baby spinach


  1. Discard carrot greens, as these can be toxic
  2. Wash all your ingredients
  3. Trim carrot ends
  4. Cut celery into lengths
  5. Peel cucumber only if waxed. It is better to choose organic, unwaxed cucumbers, as the skins are nutrient-rich
  6. Roll spinach leaves into balls
  7. Juice!
Note: This juice could also help for water retention and may even give your hair and your skin a nourishing boost!

2 to 3 Medium

See The Goodness Juice


5 Carrots
A handful of kale leaves
1 Bunch grapes


  1. Discard carrot greens
  2. Wash your ingredients
  3. Trim carrot ends
  4. Bunch up the kale for juicing
  5. Remove grapes from stem. Discard stem
  6. Juice and pour into tall glasses
2 to 3 Medium

Me, Myself And Eye Juice


3 Large tomatoes
6 Strawberries
1 Kiwifruit
2 Red apples
1/2 Medium cucumber
6 Green string beans


  1. Wash your ingredients
  2. Quarter the tomatoes
  3. Remove stems and leaves from strawberries
  4. Peel kiwifruit thinly, discarding skin. Halve
  5. Quarter apples. Don't peel, but discard seeds
  6. Peel cucumber only if waxed
  7. Trim ends of beans if necessary
  8. Juice!
3 to 4 Medium

I hope you will enjoy these juice recipes for eye health! Have fun adding more lutein and zeaxanthin for your eyes!

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