Kale is a particularly nutritious and supportive food for eye health. Including it in your daily diet may actually keep the eye doctor away!

Let’s look at nutrients which help to nourish your eyes, both internally and externally. And check out the delicious kale recipes below to help you include kale into your day.

Lutein and Zeaxanthin

  • Rich in carotenoids often referred to as the “eye vitamins”.
  • Together they protect the retina from wear and tear, the macula from sun damage and slow down the onset of cataracts.
  • Enhances vision.
  • Is an antioxidant, filters blue light and protects against the environment.
  • Can promote skin tone and skin-lightening and improve skin health.
  • Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial – PubMed (nih.gov)

Foods containing Lutein and Zeaxanthin:

  • Kale, spinach broccoli, basil, parsley, egg yolks, kiwi fruit, artichokes.
  • Absorbed best when taken with food that has a high fat content.

Suggested Products for External Eye Skin Care:

Caratenoid – Astaxanthin

  • The extra oxygen atoms found in Astaxanthin give it a distinctive red colour.
  • It is one of the most known powerful antioxidants which can help to clean up free radicals and assist in protecting the eyes from oxidative stress.
  • Has been shown to have anti-wrinkle and antioxidant effects.
  • Astaxanthin vs Zeaxanthin vs Lutein: What to Know | Care/of (takecareof.com)

Foods containing Astaxanthin:

  • Marine foods, eg salmon, shrimp, crayfish, krill, trout and algae.

Suggested Products for External Eye Skin Care:


  • Can help our bodies to make a hormone called prostaglandin E2 (PGE2) which is essential for the formation of tears.

Foods containing Magnesium:

  • Pumpkin seeds, chia seeds, almonds, lima beans, lentils, spinach, leafy greens, avocados, artichokes, water, rolled oats cooked in unsalted water.

Vitamin B6

  • Aids in the absorption of magnesium.
  • Can help our bodies to make a hormone called prostaglandin E2 (PGE2) which is essential for the formation of tears.

Foods containing Vitamin B6:

  • Chickpeas, fish, beef liver and other organ meats, potatoes, fruit, other than citrus


  • One of the principle components that contain tear film.

Foods containing Potassium:

  • Banana, artichokes, potatoes, cooked spinach, zucchini, yoghurt.

Vitamin A and its precursor, beta-glucan

  • Keeps the surface of your eyes and eyelids healthy.
  • Provides great moisture retention, powerful hydration and assists in skin regeneration and repair.
  • Pair with Zinc to help the liver deliver Vitamin A to the retina. The retina is then able to produce melanin that prevents ultraviolet rays from damaging eyes.

Foods containing Vitamin A and its precursor, beta-glucan:

  • Most orange fruits and vegetables, eg carrots, sweet potatoes, apricots, almond milk, oysters, chickpeas, yoghurt.

Suggested Products for External Eye Skin Care:

Vitamin C

Foods containing Vitamin C:

  • Kiwi fruit, pineapple, orange and red fruits, and vegetables, e.g. oranges, red capsicum, strawberries

Suggested Products for External Eye Skin Care:

Vitamin D

  • Relieves inflammation and helps the macula heal.
  • Helps to protect eyes from diseases.

Foods containing Vitamin D:

  • Dairy milk, egg yolk, salmon, sardines, fortified yoghurts, orange juices, soy beverages.
  • A very small amount of exposure to sunlight, e.g. 10 minutes

Vitamin E

  • An antioxidant that helps to protect the eyes and eye skin against free radicals.

Foods containing Vitamin E:

  • Almonds, wheat germ oil, sunflower seeds.

Suggested Products for External Eye Skin Care:

Vitamin K

  • Helps to maintain skin elasticity.
  • Helps to keep capillaries in the skin in sound condition.
  • Helps to inhibit elastin degradation.

Foods containing Vitamin K:

  • Kale, seaweed (algae), kiwi fruit, blueberries, blueberry fruit extract, blackberries, artichokes, Blueberry fruit extract, seaweed (algae).

Suggested Products for External Eye Skin Care:

Omega-3 fatty acids

Foods containing Omega-3 fatty acids:

  • Flaxseeds or flaxseed oil, salmon, tuna, chia seeds, walnuts


  • Useful for retinal haemorrhage.
  • Dependent on Vitamin D in order to be absorbed into the body.

Foods containing Phosphorus:

  • Artichoke, egg yolk.


  • Protects the retina of the eye and has shown to improve the quality of tears.
  • Has shown to have protective effects against UVB radiation.

Foods containing Quercetin:

  • Onions, green leafy vegetables, apples, honey, citrus fruits.


  • Necessary for the production of glutathione, an important antioxidant for the lens of the eye.
  • Anti-inflamatory, anti-bacterial and anti-fungal agent.
  • Can help to fade dark circles.
  • Used for dryness, redness of the eye and lid and allergies.

Foods containing Sulfur:

  • The onion group, e.g. onions, garlic, leeks, shallots.


Makes approx. 12 serves

Cooking time: 1 – 1.5 hrs approx.

Ingredients Version 1 (quick recipe):

  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons finely grated turmeric
  • Sprinkle of black pepper
  • 2 cloves garlic finely chopped
  • 2 onions roughly chopped
  • 8 cups vegetable stock
  • 3 large potatoes, peeled and roughly chopped
  • 3 cups fresh kale, finely chopped and stems removed

Ingredients Version 2 (add all or any of the following vegetables for a super healthy soup):

  • 2 sprigs fresh rosemary, stalks removed and finely chopped
  • 3 basil leaves, finely chopped
  • 1 cup fresh spinach, finely chopped and stems removed
  • 2 medium carrots, sliced
  • 2 small red capsicum, roughly chopped
  • 1 zucchini, roughly chopped
  • 1 can chick peas

Cooking Instructions:

  1. Place turmeric in a small bowl and sprinkle with black pepper
  2. Heat extra virgin olive oil in a large soup pot
  3. Add turmeric/pepper, garlic and onions to heated oil and cook until tender
  4. Remove soup pot from heat and add all the remaining ingredients
  5. Place soup pot back on heat
  6. Bring to boil, then reduce heat and simmer until all ingredients are cooked through
  7. Allow to cool a little then blend the cooked soup to a smooth consistency
  8. Heat and serve with a dollop of yoghurt or cream
  9. Garnish with a sprinkle of parmesan cheese flakes if diet allows

Note: For my soups and stews I like to purchase fresh, organic vegetables from Patlin Gardens, Adelaide Showground, Wayville.




  • ½ cup unsweetened almond coconut milk
  • 1 cup fresh kale leaves, finely chopped and stems removed
  • 3 ice cubes
  • 1 cup chopped pineapple (can be frozen)
  • 1 sliced banana (can be frozen)
  • 1 chopped kiwi fruit
  • 1 dollop of plain yoghurt (optional)
  • Juice of ½ lime (optional)

Note for those with a sweet tooth: a little honey can be added


  1. Place the kale and unsweetened almond coconut milk in a blender
  2. Blend until smooth
  3. Add ice and remaining ingredients and, once again, blend until smooth
  4. Pour into a large glass
  5. Garnish with low sugar granola and/or chai seeds




Makes approximately 4 serves.

  • 1 teaspoon organic extra virgin coconut oil
  • ½ teaspoon ginger finely grated
  • 2 small cloves garlic crushed
  • 1 small brown onion finely chopped
  • 1⁄2 head fresh cauliflower
  • 2 tablespoons beef bone broth (optional)
  • 1 teaspoon coconut cream
  • 1 pinch saffron (about 20 threads)
  • 2 tablespoons water
  • Sea salt, to taste
  • Sprig of mint (for garnish)
  • Extra saffron threads (for garnish)

Prepare saffron:

  • Place saffron threads in a small bowl
  • Pour 2 tablespoons warm water over saffron
  • Stand for a minimum of 10 minutes

Prepare cauliflower:

  • Cut the cauliflower in half
  • Remove the leaves
  • Remove the core at the base
  • Cut into 3-5 cm florets
  • Place in food processor in small batches (approx. 5)
  • Pulse about twice or until mixture resembles the texture of rice
  • Will make approx. 4 cups cauliflower rice

Cooking Instructions:

  • In a large pan, heat the coconut oil over a medium heat.
  • Add ginger and garlic and saute, stirring frequently.
  • Add onion and cook until tender, stirring frequently.
  • Add cauliflower rice and beef bone broth (optional) and cook for approximately 2 minutes, stirring continuously.
  • Add coconut cream and stir through thoroughly.
  • Add saffron and water and stir through quickly.
  • Remove pan from heat and season cauliflower rice with sea salt, to taste.
  • Serve garnished with mint and saffron threads.

Charmaine D, our naturopath, is here for you and is committed to helping you move through your ailments and forward into the rest of your life. 

Book in for a free 30 minute skincare consult and see how she can help you!

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