Eat Your Way to Healthy Eyes with These Recipes High in Omega-3 Fats

Can you preserve your vision through a diet rich in omega-3 fats? Researchers at Harvard Medical School believe so.

Omega-3 fats are nutrients that have a variety of eye health benefits including promoting visual and neurological development in children, protecting against macular degeneration, and decreasing the risk of high pressure inside the eye that can lead to glaucoma.


Our expert team at the Beverly Hills Institute of Ophthalmology encourages our patients to include foods rich in omega-3 fats in their diets. To make it easier for you, we’ve put together our top-four omega-3 rich recipes that are designed to help you eat your way to healthy eyes.

1.    Slow-roasted salmon

Nothing says “I love fish” like a slow-roasted, citrus-marinated salmon dish. This salmon recipe has lovely flavors, mild but tangy thanks to the citrus used in the recipe. Serve with a side of stir-fried spinach to increase omega-3s from a veggie source and provide a good dose of vitamin A, which also promotes eye health.

2.   Green bean and tuna salad

Life doesn’t get any simpler than this green bean and tuna salad. We love it because it boasts omega-3 rich tuna, yummy red potatoes, slender green beans, and lots of basil and parsley for a great taste. Plus, with a cooking time of less than 30 minutes, this is something anyone can easily put together after a long day at work.

3.  Chicken waldorf salad with flaxseed oil dressing

You don’t always have to get your omega-3 fats from fish and seafood. Tasty salads like this one can help you meet your daily recommended amount of omega-3s thanks to the flaxseed oil used to whip up the dressing. We are in love with this recipe because of the double whammy of omega-3s in both the dressing and the walnut topping.

4.   Chia seed pudding

Need a healthy dessert for the kids? Here is one of our favorites. If you don’t win them over with this creamy pudding, we don’t know what will. Not only is this recipe ideal for providing omega-3 fats, but it’s full of fiber as well. And the berries, maple syrup, and cocoa powder provide just the right amount of sweetness. 

Worried about blurry vision or other vision-related problems?

If you suffer from blurry vision or are experiencing any problems with your eyes, don’t hesitate to seek out the advice of an eye specialist. Our team here at the Beverly Hills Institute of Ophthalmology provides a wide-range of eye care services. We’re also here to discuss any vision-related problems you might be having. Schedule an appointment with us today.

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