Eating Right for Better Sight: Green Smoothie Time!

Raspberry Mango Green Smoothie Recipe

What You Need:

  • 6 ounces of filtered water
  • 1 mango (peeled with pit removed)
  • 1 cup (123 grams) raspberries
  • 1 small carrot, chopped
  • 2 tablespoons chia seeds
  • 2 cups (approx. 2 handfuls) fresh baby spinach

What to Do:
Mix all ingredients in a blender until smooth and enjoy!

Nutrition Info:

Calories: 426 | Protein: 10.7g | Carbs: 58g | Fat: 10.4g | Calcium: 31% | Iron: 5.2mg | Vitamin A: 589% | Vitamin C: 194%


The best thing you can do for your eyes is to make sure your overall health stays strong by eating right. Proper hydration plays an important role in eye health. If the body doesn’t get enough water, the organs will start to suffer—including the eyes. Dehydration can lead to dry eyes and other issues, which can result in blurred vision, eye irritation, and headaches.

The first step to staying hydrated is to drink plenty of water every day. Another great way to hydrate is to incorporate a veggie- and fruit-based smoothie into your diet, whether for breakfast, lunch, or a mid-day snack. Nutritious smoothies made with dark leafy greens such as spinach are especially good for the eyes because they contain lutein (LOO-teen) and zeaxanthin (zee-ah-ZAN-thin) which help protect and maintain healthy cells in the eyes. We found a yummy green smoothie recipe courtesy of Incredible Smoothies that checks off all the boxes: water-based, nutrient-rich, and delicious. Spinach, carrots, and mango are excellent sources of vitamin A which helps protect the surface of the eye, while chia seeds and raspberries contain vitamin E which has also been shown to protect cells in the eye, according to the American Optometric Association.

Give this delicious smoothie recipe a try and let us know what you think in the comments below!