Boost your vision with a warming red lentil soup
How can lentils benefit your eye health?
We might be nearing spring, but the reality is that it’s still pretty chilly at the moment in the UK. Warming up at home usually involves a hot water bottle, layering up with blankets, and a cup of tea in your hands. However, eating warming foods also goes a long way to keeping you cosy and providing a bit of comfort when it’s cold. One of the best meals for this is soup, and this lentil soup recipe is one of our favourites, with the added bonus of boosting your eye health. Lentils have numerous benefits for your vision and are a great food to introduce into your diet.
Lentils are legumes which, along with beans, are high in zinc. Other examples of beans and legumes include chickpeas, green peas, black-eyed peas, kidney beans and black beans. Zinc is found in the retina and in the eye’s surrounding tissues, providing numerous benefits for your eye health. Increased levels of zinc are actually great for reducing night blindness, as well as for slowing the progression of age-related macular degeneration (AMD). AMD is a condition which causes your central vision to deteriorate, and this vision cannot be restored once lost, so doing what you can to prevent its onset is vital. Studies show that taking 40-80mg of zinc each day can slow AMD progression by 25%, and eating legumes is a great way to consume more zinc.
It is also thought that beans and legumes help to lower your risk of developing cataracts, as they help to protect your eyes from sun damage. Cataracts are more likely to occur for a number of reasons and lifestyle choices and, alongside smoking and a high level of alcohol consumption, one of the top risk factors is exposure to the sun’s UV rays. Consuming zinc helps to protect against sun damage could therefore potentially delay the onset or reduce the severity of cataracts.
Recipe for red lentil soup
To get some legumes into your diet and to increase the level of zinc you’re consuming, try this delicious red lentil soup recipe, which is not only delicious but has benefits for your eye health.
Ingredients:
- 180g red lentils
- 2 litres of vegetable stock
- 6 carrots, finely chopped
- 2 leeks, thinly sliced
- 1 small brown onion, diced
- Drizzle of olive oil
- Chopped parsley to garnish
- Salt and pepper to taste
- Lemon juice if desired
Method:
- Heat a drizzle of olive oil in a saucepan and add in your chopped carrots, onion and leeks.
- Cover the pan and leave it until the vegetables are soft, stirring occasionally to prevent it from sticking to the pan.
- Pour in your vegetable stock and lentils, then bring the pan up to boil.
- Once boiling, reduce the heat and let it simmer for around 20 minutes, or until the lentils are soft and start to fall apart.
- Add salt and pepper to taste, and lemon juice if desired, before serving. Garnish with fresh chopped parsley.
Enjoy this delicious warming soup recipe and nourish your eyes while you do so!
To learn more about your eye health and ways to improve your vision, request your free info pack or visit us for a free consultation in one of our 19 nationwide clinics. Start your path to clear, natural vision today with Optimax.
Recipe adapted from BBC Good Food and The Kitchn, with our own Optimax tips and twists.
