Pasture-Raised or Omega-3 Eggs
Why to Try: We’ve always praised eggs as a vegetarian-friendly source of protein, but they also contain a lofty dose of eye-protecting antioxidants, including lutein and zeaxanthin. In one controlled study, eating just over one egg a day for about a month increased the body’s lutein levels by as much as 50 percent and zeaxanthin by as much as 142 percent. Although further research is needed to better understand how lutein interacts with the eyes, some studies have shown that elevated levels of this antioxidant may reduce the risk of age-related macular degeneration and cataracts.
How to Try: Whip up the classic Israeli one-pan breakfast called shakshuka (tomato sauce with lightly baked eggs). Simply simmer 1 diced bell pepper, with 1 onion, 3 cloves garlic, and 3 cups chopped canned tomatoes with 1 teaspoon each cumin and sweet paprika in an oven-safe pan. Top the mixture with 4 eggs and 2 ounces of crumbled feta. Bake at 375°F for 10 minutes until the egg whites are set. Serve with whole grain bread or pita.