Smoothie Recipes for Eye Health

10 Smoothie Recipes for Eye Health

Visual problems are quite common today. Almost all of us spend too much time in front of screens which can affect our eye health negatively. While smoothies recipes for eye health might not be the magic cure, they still can be good for your eyes and overall health. 

So, if you’re looking for delicious and eye-healthy smoothies, you’ve come to the right place. A little down below I gathered ten great smoothie recipes for you.

Why should you even try smoothie recipes for eye health?

Nutrition can be important for good vision! Several studies have found that nutrition may be beneficial for eye health. Smoothies are an easy and quick way to incorporate more of the “good stuff” into your diet. 

There are certain nutrients that may help keep your eyes healthy overall.

Perhaps the most widely-known nutrient is vitamin A, but it’s only one of many essential vitamins for healthy eyes. Nutrients like lutein, zeaxanthin, zinc, and omega-3 fatty acids are important for good eyesight as well.

The smoothies recipes down below are loaded with eye-healthy nutrients. Before I get to my favorite smoothies for eye health, let’s see which ingredients may benefit your vision. 

Best Ingredients for Eye-Healthy Smoothies

Fresh Spinach Leaves

Arteries and veins are referred to as the vascular system. Our eyes are vascular. To keep our vascular system and eyes healthy, a heart-healthy diet can be a good choice.

In general, a Mediterranean-style diet is believed to be eye healthy. Saturated and trans fats should be avoided whenever possible. 

A well-balanced diet may not only benefit your vascular system and eyes but can help you stay at a healthy weight. A healthy diet is also essential for reducing the risk of diabetes, the primary cause of blindness.

Diabetes, blood sugar levels and eyesight are closely related

High blood sugar may affect your vision by causing your eye lens to swell. The end result can be blurred vision. If your blood sugar levels fluctuate widely, you may experience wide changes in your vision throughout the day.

Incorporating more plant-based foods into your diet may help keep your blood sugar levels in check and benefit your vision.

While choosing healthier foods is good for you, it’s important to get to know the cause of your eye problems. In all cases, you should see a doctor before you make dietary changes. Eye problems can have a wide variety of causes.

Regular eye checks may detect problems while they’re still easily treatable. Smoothies may be beneficial as a supplement, but they should never be your only treatment method. 

Without any further delay, here are the best eye-healthy smoothie ingredients:

Nuts 

Nuts contain good amounts of fats. Not all fats are equal. Without a good dose of healthy fats, our bodies can’t function properly. Our eye health also depends on them

Most nuts are rich in omega-3 fatty acids, which are beneficial for good vision. These kinds of “good” fats are also called essential fatty acids. Our bodies can’t produce them and we must obtain them from our food. In addition to nuts, a good source of omega-3 fatty acids is oily fish. Fish oil in pill form is widely available and can be a good supplement to a balanced diet. 

Leafy Greens

Veggies rich in antioxidants can be a good choice when it comes to eye health. Kale, spinach, Swiss chard, and other leafy greens are rich in lutein and zeaxanthin. These antioxidants can act as a natural sunblock in your retina, protecting your eyes from damaging UV rays.

This study found that people with a high intake of lutein and zeaxanthin had an almost 50% lower risk of macular degeneration. 

Antioxidants like lutein and zeaxanthin are fat-soluble. Adding “good” fats, like avocadoes, to your eye-healthy smoothies may help your body absorb them better.

In addition to leafy greens, egg yolks are one of the best sources of lutein and zeaxanthin. Just one egg per day may help you increase your lutein and zeaxanthin levels substantially. 

Seeds

Just like nuts, seeds are high in healthy omega-3 fatty acids. Seeds are also a good source of eye-healthy vitamin E. This antioxidant may help protect your eye cells from damage from free radicals.

Carrots

Carrots might be the first vegetable that comes to your mind when it comes to better eyesight. Although carrots might not be the magic eye food it long has been believed to be, they still can be beneficial for good eyesight. Carrots are a rich source of eye-friendly vitamin A, beta carotene, and lutein. These antioxidants are believed to keep your eyes healthy and protect against age-related eye diseases.

Citrus Fruits

Just like vitamins A and E, vitamin C is another important antioxidant that may help keep your eyes healthy. Which foods are high in vitamin C? You’ve guessed it, citrus fruits! 

Vitamin C can help your body build connective tissue. This tissue (like collagen) is not only responsible for beautiful skin but is also found in your eyes. Vitamin C may also promote healthy blood vessels in your eyes. 

Your body can’t produce vitamin C, that’s why it’s important to get enough of it in your diet. Keep in mind that smoking can deplete your vitamin C levels substantially. 

10 Smoothie Recipes for Eye Health

Now that we know the best nutrients and ingredients for our eye-healthy smoothies, why not give these ten smoothie recipes a try? 

Smoothie for Good Eyesight

Eye Healthy Spinach Smoothie

This smoothie is full of nutrients. Spinach not only gave Popeye his strength but may also improve your eyesight. This leafy green is one of the best sources of zeaxanthin and lutein. These antioxidants are believed to protect your eyes from harmful UV rays and reduce the risk of chronic eye diseases

What You’ll Need:

  • 1 cup baby spinach
  • 1 carrot, peeled and cut into chunks
  • ½ avocado
  • 1 green apple, cored and cut into chunks
  • 1 tbsp flaxseeds
  • juice of ½ lemon or 1 lime, freshly squeezed

353 Calories | 5.96g Protein | 19.76g Fat | 46.93g Carbs | Vitamin A 568% | Vitamin C 65% | Vitamin E 23% | Thiamine 31% | Riboflavin 27% | Niacin 22% | Vitamin B6 42% | Omega-3 fatty acids 176%

How to Prepare:

Wash the spinach and apple. Scoop the flesh out of the avocado and peel the carrot. Place everything into your blender jar and blend for 1-2 minutes depending on the strength of your blender. 

Vitamin ACE Smoothie

Orange Carrot Smoothie for Eye Health

This smoothie for eye health is full of Vitamin A, C, and E. All of these vitamins can be very important for keeping your eyes healthy. 

Vitamin A deficiency has been shown to cause vision problems and dry eyes. A healthy intake of this vitamin may also lower your risk of macular degeneration.

Vitamin C is also beneficial for your eyes. It’s believed this antioxidant may reduce your risk of developing serious eye diseases. Just one cup of fresh-squeezed orange juice contains more vitamin C than the recommended daily intake. 

Vitamin E is not only important for your body to produce red blood cells, but it may also help maintain healthy eyes. This vitamin is believed to reduce the risk of cataracts and macular degeneration.

What You’ll Need:

  • 1 cup orange juice, freshly squeezed
  • juice of ½ lemon or 1 lime, freshly squeezed
  • 1 carrot, peeled and cut into chunks
  • 1 apple, cored and cut into chunks
  • 1 cup mango chunks, frozen
  • 2 tbsp sunflower seeds

454 Calories | 7.91g Protein | 10.42g Fat | 91.63g Carbs | Vitamin A 523% | Vitamin C 225% | Vitamin E 60% | Thiamine 46% |  Riboflavin 28% | Niacin 29% | Vitamin B6 61% | Omega-3 fatty acids 9%

How to Prepare:

Peel the carrot and core the apple. Cut everything into smaller chunks. Place all ingredients into your blender and blend for roughly a minute until well incorporated. Enjoy! 

Green Smoothie for Good Eyesight

Green Smoothie for Good Eyesight

This smoothie is rich in eye-friendly vitamins A and C. These vitamins not only play an important role in vision, but they’re also essential for your immune system. Vitamin A deficiency can lead to all kinds of infections and slower your recovery whenever you’re sick.

What You’ll Need:

  • 1-2 cups baby spinach
  • 1 banana, sliced and frozen
  • 1 apple, cored and cut into chunks
  • 1 orange, peeled
  • ½-inch piece ginger, peeled
  • juice of one lemon, freshly squeezed

290 Calories | 4.51g Protein | 1.21g Fat | 74.78g Carbs | Vitamin A 203% | Vitamin C 177% | Vitamin E 11% | Thiamine 19% |  Riboflavin 27% | Niacin 14% | Vitamin B6 56% | Omega-3 fatty acids 8%

How to Prepare:

Peel, slice and freeze the banana the day before. Core the apple and ginger piece. Peel the orange and wash the spinach. Place everything into your blender and blend for up to 2 minutes. 

Best Smoothie for Eye Health

Best Smoothie for Eye Health

This smoothie not only tastes refreshing, but it can also be good for your eyes. Combine seeds, carrots, leafy greens, and citrus fruits and you got a great smoothie for eye health. The frozen mango and pineapple combined with coconut water give it a delicious tropical taste.

This smoothie will give you all the omega-3 you’ll need for a day.. and then some.

Omega-3 fatty acids are essential for good eye health. DHA, an omega-3 fatty acid, is not only found in your brain in high concentration, but also in the retina of your eyes. It’s no wonder that many studies have suggested that omega-3 fats may be essential for optimal vision.

What You’ll Need:

  • 1 cup of coconut water
  • 1 cup baby spinach
  • 1 cup kale, chopped
  • 1 orange, peeled
  • 1 banana
  • 1 tbsp chia seeds
  • 1 cup pineapple chunks, frozen
  • ½ cup mango chunks, frozen
  • 1 carrot, peeled and cut into chunks

568 Calories | 9.71g Protein | 5.12g Fat | 132.7g Carbs | Vitamin A 686% | Vitamin C 240% | Vitamin E 16% | Thiamine 56% |  Riboflavin 48% | Niacin 34% | Vitamin B6 84% | Omega-3 fatty acids 132%

How to Prepare:

Wash the spinach and kale. Roughly chop up the kale. Peel the banana, carrot, and orange and cut them into chunks. Add everything into your blender and blend for 2 minutes until creamy and smooth. Enjoy! 

Lutein Zeaxanthin Smoothie

Lutein Zeaxanthin Smoothie

Lutein and zeaxanthin are powerful antioxidants. These two compounds are actually found in your eyes, especially in the retina and eye lenses. That’s why they’re believed to be so important for your eye health.

It’s believed that these two antioxidants may help improve vision for people with good health, as well as those that already have eye problems.

Your body can’t produce lutein and zeaxanthin it needs. Adding this antioxidant-rich smoothie to your diet may help you get the essential nutrients your body needs. 

What You’ll Need:

  • 1 cup unsweetened almond milk
  • ½ cup kale, chopped
  • 1 cup spinach
  • 1 banana
  • 1 tbsp pumpkin seeds
  • ½ cup green peas, frozen
  • ½ cup raw shelled pistachios
  • ½ cup mango chunks, frozen
  • 1 cup pineapple chunks, frozen

972 Calories | 30.41g Protein | 41.36g Fat | 135.1g Carbs | Vitamin A 260% | Vitamin C 114% | Vitamin E 24% | Thiamine 98% |  Riboflavin 75% | Niacin 33% | Vitamin B6 153% | Omega-3 fatty acids 23%

How to Prepare:

Wash the kale and chop it up. Wash the spinach. Peel the banana and shell the pistachios. Place everything into your blender jar and blend for up to 2 minutes until smooth. 

Eye-Friendly Detox Smoothie

Detox Smoothie

If you’re a fan of detox smoothies, I got great news for you. This delicious smoothie recipe combines refreshing ginger, with cleansing ginger, spinach, and lemon. For more detoxifying smoothies, check out these 10 liver detox smoothie recipes

This detox smoothie is low in calories but high in nutrients. It gives you 73% of your recommended daily vitamin E intake, as well as 126% of your daily omega-3 fatty acids intake. I’s a great smoothie for a hot summer’s day. You can add some ice to make it even more refreshing. 

What You’ll Need:

  • 1 cup plain filtered water
  • 1 banana
  • 1 apple, cored and cut into chunks
  • 1 tbsp chia seeds
  • 1-inch piece ginger, peeled
  • 1 small cucumber 
  • a small handful spinach 
  • juice of one lemon, freshly squeezed

283 Calories | 4.98g Protein | 4.22g Fat | 63.96g Carbs | Vitamin A 73% | Vitamin C 62% | Vitamin E 6% | Thiamine 18% |  Riboflavin 21% | Niacin 15% | Vitamin B6 49% | Omega-3 fatty acids 126%

How to Prepare:

Peel the banana, ginger, and cucumber. Wash the apple and cut everything into chunks. Place all ingredients into your blender and blend for up to 2 minutes. Add some ice to make this detox smoothie even more refreshing. Enjoy!

Refreshing Citrus Coconut Water Smoothie

Spinach Coconut Water Smoothie

Here’s another good candidate for those hot summer days. Combine coconut water with lemon and mint and you’ll get a super refreshing smoothie. I love baby spinach, because it’s almost flavorless, but can give you a nice boost of eye-healthy nutrients. 

What You’ll Need:

  • ½ cup of coconut water
  • 1 cup baby spinach
  • 1 orange, peeled
  • ½ lemon, peeled 
  • 1 green apple, cored and cut into chunks 
  • a few mint leaves
  • a small handful fresh parsley

206 Calories | 3.93 Protein | 1.2g Fat | 51.02g Carbs | Vitamin A 212% | Vitamin C 165% | Vitamin E 9% | Thiamine 24% |  Riboflavin 23% | Niacin 10% | Vitamin B6 21% | Omega-3 fatty acids 5%

How to Prepare:

Wash the spinach and the apple. Core the apple. Peel the orange and lemon. Blend for 60 seconds until well combined. Enjoy!

Smoothie Recipe for Eye Health (Vitamin A-Bomb)

Smoothie Recipe for Eye Health

This smoothie is a real vitamin A-bomb! It gives you a whopping 1997% of your daily vitamin A intake. It’s not only super healthy, but also delicious. The coconut-flavored yogurt and banana give this smoothie a nice creamy consistency. 

What You’ll Need:

  • ½ cup unsweetened almond milk
  • ½ cup coconut-flavored yogurt
  • ½ cup mango chunks, frozen
  • 1 banana
  • 1 cup carrot juice
  • 1 cup orange juice, freshly squeezed
  • 5-6 walnuts

636 Calories | 13.95 Protein | 19.88g Fat | 109.65g Carbs | Vitamin A 1997% | Vitamin C 200% | Vitamin E 51% | Thiamine 47% |  Riboflavin 69% | Niacin 24% | Vitamin B6 107% | Omega-3 fatty acids 133%

How to Prepare:

Peel the banana and place everything into your blender jar. Blend for 1 minute until smooth and creamy. 

Smoothie for Dry Eyes

Smoothie for Dry Eyes

This smoothie for dry eyes is green, but it doesn’t taste too green! The banana and mango gives it a pleasant sweet taste.

Blueberries are one of the healthiest foods you can get your hands on. They’re rich in antioxidants. They contain a healthy dose of eye-healthy zeaxanthin, lutein, and vitamin E. These antioxidants are believed to improve night vision and may keep your eyes healthy overall. 

What You’ll Need:

  • 1 cup unsweetened almond milk
  • 2 cups baby spinach
  • 1 banana, sliced and frozen
  • 1 cup mango chunks, frozen 
  • ½ cup blueberries, frozen
  • 1 tbsp chia seeds
  • ½ avocado

590 Calories | 15.18g Protein | 26.83g Fat | 81.81g Carbs | Vitamin A 270% | Vitamin C 52% | Vitamin E 27% | Thiamine 33% |  Riboflavin 75% | Niacin 30% | Vitamin B6 72% | Omega-3 fatty acids 141%

How to Prepare:

Peel, slice and freeze the banana the day before. Wash the spinach. Scoop the flesh out of the avocado. Add everything to your blender and blitz away.

Eye-Friendly Carrot Juice Smoothie

Carrot Juice Smoothie

Here’s another vitamin A-rich smoothie recipe. It also has a healthy dose of eye-healthy B-vitamins, as well as 154% of your recommended daily vitamin C intake. All of these vitamins are essential for a healthy body and eyes. 

What You’ll Need:

  • 1 cup carrot juice
  • 1 cup mango juice
  • 1 banana
  • ½ cup pineapple chunks, frozen
  • juice of ½ lemon, freshly squeezed

384 Calories | 5.59g Protein | 1.5g Fat | 96.82g Carbs | Vitamin A 2017% | Vitamin C 154% | Vitamin E 30% | Thiamine 39% |  Riboflavin 28% | Niacin 23% | Vitamin B6 96% | Omega-3 fatty acids 9%

How to Prepare:

Peel the banana and cut into chunks. Place everything to your blender jar and blend for 30-60 seconds. Enjoy this juice-like smoothie! 

Hopefully, these smoothie recipes for eye health can benefit your vision. Nutrition may be important in eye health, but it shouldn’t be a substitute for regular eye examinations. Taking care of yourself with good nutrition not only can benefit your eyes but your overall health and wellbeing. Do you have any smoothie recipes or a success story you’d like to share? I can’t wait to hear from you in the comments section below! Always remember to stay vibrant, happy & healthy! 

Vibrant Happy Healthy

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