Healthy Food for Healthy Eyes – MPO Cares | MPO Eyecare

Healthy Food for Healthy Eyes

We’ve all grown up with the myth that carrots are good for our eyes. We may have heard this particular saying during dinnertime as a child, when pushing carrots around our plates and wishing we could sneak them under the table to a patiently waiting dog. While carrots contain a high level of beta-carotene, which our bodies convert into vitamin A (a vital nutrient for healthy eyes), one cannot expect to have 20/20 vision from eating carrots alone.

Omega 3 fatty acids are another great source of vitamins and nutrients that can help keep your eyes healthy. Omega 3 fatty acids have even been found to prevent cataracts and macular degeneration. Statistically, one out of four Americans over 40 will develop some sort of vision loss, so it’s important to think about what you eat!

If you’re looking for something delicious that will both maintain and improve your eyesight, check out this recipe for Salmon with Lentils we found on! Bon appetite!

Eye Health with Salmon

Salmon with Lentils
For mustard-herb butter

  • 5 tablespoons unsalted butter, softened
  • 1 tablespoon chopped chives
  • 1 teaspoon chopped tarragon
  • 2 teaspoons grainy mustard
  • 2 teaspoons fresh lemon juice

For lentils

  • 1 cup French green lentils
  • 4 cups water
  • 2 medium leeks (white and pale green parts only)
  • 1 tablespoon unsalted butter
  • 1/2 to 1 tablespoon fresh lemon juice

For salmon

  • 4 (6-ounce) pieces skinless salmon fillet
  • 2 tablespoons unsalted butter


Make mustard-herb butter:
Stir together all ingredients with 1/4 teaspoon each of salt and pepper.

Cook lentils:
Bring lentils, water, and 3/4 teaspoon salt to a boil in a heavy medium saucepan, then reduce heat and simmer, uncovered, until lentils are just tender, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Reserve 1/2-cup cooking liquid, then drain lentils.

While lentils cook, chop leeks, then wash. Cook leeks in butter in a heavy medium skillet over medium-low heat, stirring occasionally, until softened, 6 to 8 minutes.

Add lentils with reserved cooking liquid to leeks along with 3 tablespoons mustard-herb butter and cook, stirring, until lentils are heated through and butter is melted. Add lemon juice and salt and pepper to taste. Remove from heat and keep warm, covered.

Sauté salmon while leeks cook:
Pat salmon dry and sprinkle with 1/2-teaspoon salt and 1/4-teaspoon pepper (total).

Heat butter in a large nonstick skillet over medium-high heat until foam subsides, then sauté salmon, turning once, until golden and just cooked through, 6 to 8 minutes total.

Serve salmon, topped with remaining mustard-herb butter, over lentils.

Cooks’ notes:

Mustard-herb butter can be made 1 day ahead and chilled, covered. Soften at room temperature before using (1 hour).

Lentils can be cooked (but not drained) 1 day ahead and chilled in cooking liquid, covered (once cool).

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At MPO Eyecare, we want to ensure that our patients maintain a healthy eye care lifestyle while providing you with a stylish look!  We also offer vitamin prescriptions to help keep your eyes healthy! Call us today for more information or make an appointment online for your annual eye exam!