Summer Smoothie Bowl for Retinal Health

We are all aware of how crucial good nutrition is for our overall health and well-being, but did you know a balanced diet is also necessary for eye health! Different micronutrients and antioxidants play an important role in supporting good eye function, as well as helping to prevent a number of eye disorders. Around 90% of vision loss is preventable or treatable, and looking after your eyes has never been tastier.

This delicious and healthy breakfast option is chock full of nutrients and antioxidants that aid in retinal health. The retina is a thin light-sensitive membrane that covers the back of the eye, and contains millions of nerve cells which recognise and receive visual information. These signals then travel through the optic nerve to the brain to process the projected images. Therefore, retinal health is very important for your overall vision.

Vitamin E is an antioxidant found in fruit, nuts, and seeds. It is thought to protect the retina against damaging free radicals, which are unstable molecules that break down healthy eye tissue, amongst other things. In this recipe, we use mango and kiwifruit which are the two fruits with the highest Vitamin E content. Almond butter and chia seeds additionally contain high levels of Vitamin E.

Vitamin C is another antioxidant found in fruits and vegetables, such as the banana, mango, and kiwifruit in this recipe. Vitamin C promotes healthy blood vessels, including the delicate capillaries found in the retina.

Selenium is a trace mineral found in brazil nuts, fish, and bread. It is important for the proper functioning of the retina, which is why brazil nuts are one of the tasty toppings included in this dish!


  • 1 cup frozen mango
  • 1 frozen banana
  • Dash of milk of choice (I used coconut milk)



  • 1 tbsp chopped brazil nuts
  • 1 tsp chia seeds
  • 1 kiwi fruit
  • 1 tbsp almond butter



  1. Mix the frozen fruit in a high-speed blender or food processor until smooth and creamy, adding one tablespoon of milk at a time to ensure the smoothie remains solid
  2. Top with chia seeds, chopped brazil nuts, and kiwi fruit
  3. Drizzle with almond butter for added Vit E and protein
  4. Enjoy!!

If you have concerns about your vision or retinal health, book an appointment with one of our optometrists today!


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