A Smoothie for Eye Health

Pack essential eye nutrients into a delicious smoothie. Yes, please!

Smoothies are such a yummy way to enjoy fruits and veggies, and this one will support your eye health and is tasty, too!

Vitamin A in Smoothie Foods

Beta-carotene from fruits and vegetables is converted in the body to vitamin A, which is essential for eye health. Foods rich in beta-carotene include carrots, spinach, kale, broccoli, tomatoes, mangoes, apricots, pumpkins, and just about all orange and yellow fruits and vegetables as well as dark, leafy greens. Red grapes and citrus fruits are also hydrating, which is important for acute vision.

Omega-3 Fats in Smoothie Foods

I like to incorporate flaxseeds or walnuts, which are a great source of omega-3 fatty acids. The retina of the eye is highly enriched with omega-3 fatty acids. The retina contains millions of light-sensitive cells (rods and cones) and other nerve cells that receive and organize visual information. Your retina sends this information to your brain through your optic nerve, enabling you to see.

Mango Green Smoothie

1½ cups frozen mango pieces

1 small carrot

1 ripe banana, cut into chunks

1 cup spinach

1 tbsp ground flaxseeds or walnuts

3/4 cup almond milk or other non-dairy milk

Place all ingredients in your blender. Blend until smooth. Serve immediately.


Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods



W Hodge, D Barnes, et al. Effects of Omega-3 Fatty Acids on Eye Health: Summary. July 2005.

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