A study published in the journal Ophthalmology has found that vitamin C can help support healthy vision as you age.

The researchers worked with 5,638 volunteers in India who were aged 60 and older.

According to the results, vitamin C status was “inversely associated with eye-health concerns,” meaning the more vitamin C participants had in their body, the “more likely they were to maintain healthy vision.”

The research team believes that the overall link between adequate vitamin C levels and eye health could be due to several compounding factors. For example, vitamin C is found in the protective layers of the eyes.

According to another 2020 study, in humans “the high concentrations of vitamin C in the aqueous humor, together with its ability to absorb UV light, have led to its referral as a physiological ‘sunscreen.'” This means vitamin C doesn’t just enhance photoprotection in the skin, it also acts as a protective buffer for your eyes.

Data from the Ophthalmology study showed that other antioxidants like beta-carotene (vitamin A), lutein, retinol, zeaxanthin and vitamin E were also beneficial for eye health. This explains why these antioxidants and vitamin C are often included in various eye health supplements. (Related: Study suggests compounds in goji berries can boost eye health.)

Recipes that are rich in vitamin C

You can boost your daily vitamin C intake by eating a wide variety of fruits and vegetables full of this immune system and eye health-boosting antioxidant.

Try some of these delicious vitamin C-rich recipes yourself.

Vitamin C bomb fruit smoothie

This refreshing and fruity smoothie combines nutritious superfoods like oranges, pineapples, mangoes and bananas.

Ingredients for four servings:

• 2 1/2 Cups fresh pineapple chunks
• 1 1/2 Cups ice
• 1/2 Cup water (Optional if you want to thin the smoothie.)
• 2 Medium naval oranges, peel removed and flesh cut into one-fourths
• 1 Large mango, peeled and cut into chunks
• 1 Ripe banana, peeled
• 2-inch Piece ginger, peeled and diced

Preparation:

1. Add the pineapple chunks, oranges, mango, ginger, banana and ice to the blender. Blend on low speed or on the crush ice setting until the ice begins to break apart.
2. If the blender isn’t breaking the ice down, pour a 1/4 cup of cold water into the blender to facilitate movement. Blend on low for one to two minutes. Stop the blender and use a spoon to scrape down the mixture from the side of the blender before blending on medium speed for another minute, or until the mixture is smooth. If the smoothie is too thick for your liking, thin the mixture with the remaining water.
3. Pour the smoothies into large glasses and serve immediately.

Broccolini salad with roasted garlic dressing

This savory salad pairs vitamin C-rich broccolini with flavorful garlic.

Ingredients for four servings:

• 2 Bunches broccolini, trimmed
• 100 g Small sorrel leaves or rocket
• 75 g Almond flakes, toasted and chopped
• 2 Long red chilies, finely chopped

Roasted garlic dressing:

• 140 ml Extra virgin olive oil
• 2 Small heads garlic
• 1 Lime, juiced with the zest finely grated

Preparation:

1. For the garlic dressing, preheat the oven to 392 F (200 C). Place the garlic bulbs in the center of a piece of foil and drizzle two tablespoons of olive oil. Close the foil and roast the garlic for 30 minutes or until very soft. Halve one garlic bulb and set one half aside.
2. Squeeze the garlic from the other bulb. Place the garlic in a bowl and mash with a fork. Add the remaining 100 ml of olive oil, lime juice and the lime zest. Season and stir to combine.
3. Place the broccolini in a steamer basket set above a saucepan of simmering water and steam for six to seven minutes until just tender. Remove the broccolini and arrange it on a platter.
4. Scatter the chilies, almonds and sorrel leaves over the broccolini, then drizzle the dressing.
5. Serve the salad with the reserved garlic bulb.

Pumpkin, spinach and ricotta lasagna

This meat-free recipe is a delicious alternative to traditional meat lasagna. It includes pumpkin, spinach and spring onions.

Ingredients for six servings:

• 1/2 Large pumpkin, peeled and diced
• 1 Cup cheddar cheese, grated
• 1/4 Cup parmesan cheese, grated
• 400 g Tomato pasta sauce
• 375 g Ricotta
• 275 g Frozen spinach, thawed
• 250 g Instant lasagna sheets
• 4 Spring onions sliced
• 1 Teaspoon salt and pepper to taste

Preparation:

1. Preheat the oven to 356 F (180 C).
2. Steam the pumpkin in a vegetable steamer using a minimal amount of water. Roughly mash the pumpkin when it is tender. Do not drain the water from the pumpkin because the liquid will help the pasta sheets cook.
3. In a separate bowl, combine the ricotta cheese, parmesan cheese, spring onions, spinach, salt and pepper. Stir until thoroughly combined.
4. Grease a casserole dish or deep baking tray and place a layer of the lasagna sheets on the base. Spoon a layer of the cheese mixture, then a layer of the mashed pumpkin. Smoothen each layer.
5. Top with more lasagna sheets and then keep repeating the process until you use up the rest of the mixture. End with a layer of lasagna sheets on top.
6. Pour the pasta sauce over the top of the final layer of pasta sheets. Spread evenly over the top, then sprinkle with the grated cheese.
7. Bake at 356 F (180 C) for 45 to 50 minutes, or until the pasta is cooked. Set the lasagna aside for 10 minutes before slicing and serving.

It’s not too late to follow a balanced diet and eat more vitamin C-rich fruits and vegetables to boost your eye health and immune system.

Consume enough vitamin C every day. To get your daily dose, prioritize foods rich in vitamin C and consider taking a targeted and bioavailable vitamin C supplement.

Visit Superfoods.news to learn more about other foods that are good for your eye health.

Watch the video below to know more about the health benefits of vitamin C.

This video is from the Holistic Herbalist channel on Brighteon.com.

More related stories:

7 Vitamins and nutrients that promote eye health.

Eye health and poor nutrition: A high-fat diet may be linked to vision problems later in life, warn scientists.

B vitamins are CRUCIAL to heart health, brain health and eye health.

Sources include:

MindBodyGreen.com

NCBI.NLM.NIH.gov

SenseAndEdibility.com

Delicious.com.au

BestRecipes.com.au

Brighteon.com