If you’re looking to cook a healthy Thanksgiving meal, look no further.

Below, South East Eye has outlined five foods – and over a dozen dishes – you can cook this Thanksgiving to benefit your vision.

Cauliflower

Cauliflower is packed with vitamin C, a powerful antioxidant that tends to be abundant in fruits and vegetables. Numerous studies have found that vitamin C can reduce the risk of developing cataracts, as well as slow the progression of age-related macular degeneration, or AMD.

Cauliflower alsocontains omega-3 fatty acids. Omega-3 fatty acids may protect eyes from AMD, dry eye syndrome, and glaucoma.

For a healthier alternative to mashed potatoes, we recommend garlic mashed cauliflower. We also recommend roasted cauliflower steaks  and truffled cauliflower gratin.

Sweet potatoes

Sweet potato, like cauliflower, is also an excellent source of vitamin C. In addition, it contains beta-carotene, a pigment that is converted into vitamin A in the body. When combined with other antioxidant vitamins, vitamin A may play a role in reducing the risk of vision loss in people with AMD. It may also reduce the risk of eye infections.

Thankfully, this vibrant vegetable is already a staple in many people’s Thanksgiving dinners. Bake a sweet potato pie or try some roasted sweet potatoes with onions. Candied sweet potatoes are another excellent choice.

Pumpkin

Did you know that a serving of mashed pumpkin provides more than 200 percent of the recommended daily intake of vitamin A? Pumpkin also contains vitamin C, vitamin E, zinc, fiber, lutein, and zeaxanthin – all of which are beneficial for eye health.

Besides the usual pumpkin pie, we also recommend pumpkin hummus and pumpkin cake.

Nuts

Nuts including almonds, hazelnuts, and peanuts are all excellent sources of vitamin E. Vitamin E – much like vitamin A and C – likely plays a role in reducing the risk of vision loss in people with AMD. In addition, some studies suggest that it may prevent the development of cataracts.

This Thanksgiving, try out some candied almonds, hazelnut mushroom pilaf, and pecan and apricot sourdough bread stuffing.

Cranberries

Good news: the cranberry sauce you’re enjoying with your turkey might be protecting your eyes from cataracts! Cranberries are full of vitamin C just like sweet potatoes, cauliflower and pumpkin. This antioxidant significantly decreases your risk of developing cataracts and may slow the progression of AMD.

Traditional cranberry sauce, stuffing with cranberries and sausage, and crustless cranberry pie are all excellent ways to add a little more vitamin C to your Thanksgiving dinner.

Would you like to learn more about how to keep your eyes healthy? Follow our blog or set up an appointment with South East Eye today!