Not only is this blueberry pie smoothie a delicious way to start your day, but it’s loaded with eye-healthy foods that can help boost eye nutrition.
Blueberries Contain Vital Vitamins for Eye Sight
Blueberries are a natural at eye health. The berries are packed with minerals and vitamins, including anti-oxidants, which are especially helpful when it comes to eye health. These power-packed berries are said to have the highest anti-oxidant levels of all fresh fruits and vegetables. If you’re looking for food that’s good for eyes, blueberries are a great place to start!
Studies have shown that blueberries do their part to promote healthy eyes with their high anti-oxidant levels that can help prevent cataracts, glaucoma and macular degeneration.
Don’t like blueberries? Other berries like raspberries and strawberries are also eye-healthy and can be used in place of blueberries in this healthy smoothie recipe.
Whole Grains Support Eye Health
Oats give this healthy smoothie a little texture and added thickness but they’re included for another reason: eye nutrition. Most of us would agree that eating whole grains is generally a more healthful choice than eating refined carbs but did you know that vitamins found in whole grains can also improve your eye health?
Specifically, oats are food good for eyes because vitamin E, zinc and niacin can reduce the risk of cataracts and macular degeneration. They can even slow the progression of vision loss!
Citrus for Healthy Eyes
Lemons and other citrus are packed with vitamin C, which studies have shown can help provide protection against damage caused by UV light. Furthermore, just like blueberries and whole grains, citrus can help prevent or delay cataracts and macular degeneration for better eye health.
More than for eye health, this blueberry pie smoothie recipe combines blueberries, whole grains and citrus into a delicious and refreshing treat that can be enjoyed year-round with the help of frozen blueberries.
The healthy smoothie recipe is also easily adaptable. You can switch out the type of berries, citrus juice and zest type and you can also use another type of milk. Omitting the bananas is not recommended as they’re the main source of sweetener and also add creaminess.
This smoothie is naturally dairy-free and vegan, but if you need it to be gluten-free, make sure your oats are certified gluten-free. And don’t forget the toast to healthy eyes as you reap the rewards of this healthy smoothie recipe.
~ Erin @ Texanerin Baking
RECIPE
INGREDIENTS
- 1 cup almond milk
- 1/2 cup rolled oats
- 1 cup blueberries, fresh or frozen
- 2 medium-sized ripe bananas
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 3/4 teaspoon vanilla extract
- 1 tablespoon maple syrup, optional
INSTRUCTIONS
Pour the oats in a blender or the bowl of a food processor and pour the milk over the top. Let soak for 5 minutes. Add the remaining ingredients and process until well combined. Serve immediately. Yields 2 small smoothies.
