I’m not one to believe in magic potions or mysterious ingredients that claim to work miracles on health issues. But I do believe some common cooking ingredients can impart a special boost to the senses outside of their usual flavour and aroma…
The stuff that makes curries yellow (or orange), and adds traditional savoury notes to soups, teas and other Asian and Middle easter dishes may also help keep your vision sharp. And that claim is validated by nutritionists and doeticians, who’ve absorbed the findings of numerous scientific tests.
It’s not carrots!
It’s not – as you might have assumed, carrots. Or the stuff in those foundational root veggies that the medical world thought for ages helped us ‘see better in the dark’. Carrots do contain compounds that are beneficial to yoiur sense of sight such as:
- Beta-carotene: The organic pigment that the body converts into Vitamin A, which is essential for proper retinal function.
- Anthocyanins: Organic compounds found in blueberries, historically thought to aid night vision and support the eye’s tiny blood vessels. And…
- Omega-3 Fatty Acids (e.g., DHA): While technically a lipid (fat), these are routinely recommended by doctors to reduce inflammation and maintain the tear film to prevent dry eye.
But there is something new that can make an even bigger, more fundamental difference in your vision, especially if you’re over 5o, and are experienciong the aggravations of normal, aging vision…
It’s circumin!
And its found abundantly in Turmeric, a common spice you probably already have in your pantry, especially if you’ve been experimenting with Asian or MKiddle Eastern cuisine.
According to EatingWell, “Researchers have noted that the spice shows potential for managing con-ditions such as dry eye, glaucoma and age-related macular degeneration in preclinical models, as well as supporting vision, making it an ideal spice to add to your eye health–supporting diet.”
Don’t expect miracles…
However, it’s ‘vital to keep your expectations ralistic’. Circumin isn’t found widely inb natire, and turmeric isn’t used lavishly outside of traditional Indian dishes.
Add to that, curcumin is also hard for the body to absorb, which poses problems for supplement makers who want to offer formulations that are concentrated enough and ‘available’ enough to provide he desired results. To make a real difference in your vision, circumin must be taken as supplements, consistently, over time.
Incorporating more turmeric
You can, of course, incorporate more turmeric in your daily diet. EatingWell contributor Registered Dietician Lauren Manaker suggests…
- Blend it into smoothies. Add ½ teaspoon of ground turmeric and a pinch of black pepper to your blender along with 1 cup of frozen mango, ½ cup of full-fat yogurt and a splash of water. The fats in the yogurt will further help your body absorb the fat-soluble curcumin.
- Brew a warm cup of golden milk. Golden milk is a traditional beverage that soothes the stomach and provides a concentrated dose of curcumin. Warm 1 cup of whole milk on the stove and whisk in 1 teaspoon of turmeric, a pinch of black pepper and a small drizzle of honey for sweetness. Simmer the mixture gently for five minutes before drinking.
- Season your roasted vegetables. Turmeric pairs perfectly with savory dishes. Before tossing chop-ped cauliflower, sweet potatoes or carrots into the oven, sprinkle them with one teaspoon of tur-meric, a dash of black pepper, a pinch of salt and one tablespoon of olive oil.
You can probably find other ways to add turmeric to your fave recipes as well. It will certainly amp-up the colour of dull dishes. And it’s mild, but always adds a subtle savoury, umami flavour note.
My take
I’m of an age that middle-aged eyes are starting to show additionla wear and tear. So… I’m going to get some curcumin supplements and give them a try. I’ll let you know how my experience pans out…
~ Maggie J.