This Turmeric-Ginger Tahini Dip paired with vegetables is flavorful, crunchy and loaded with nutrients essential for eye health.

Vision is an essential component of overall health. Good eye health supports mobility and independence, enabling you to drive, go for a walk or run, play sports and enjoy your other favorite activities. While the best way to support eye health is by eating an overall balanced diet, some nutrients are especially important. Next time you reach for an afternoon snack, consider our Turmeric-Ginger Tahini Dip paired with a 1/2-cup serving of carotenoid-rich vegetables, like carrots, broccoli and bell peppers, to support eye health. Here, an eye expert explains why. 

What Makes Turmeric-Ginger Tahini Dip and Vegetables Great for Eye Health?

It’s High in Carotenoids

According to Barbara Wirostko, M.D., board-certified practicing glaucoma specialist, the best snack for eye health is one that includes a variety of colorful vegetables to support macular retinal function, which is essential for central vision and performing tasks like driving and reading. The reason? These vibrant veggies, like bell peppers, are packed with nutrients that support vision, including carotenoids.

Carotenoids are plant compounds that help protect the body from inflammation by limiting harmful molecules known as free radicals. Lutein and zeaxanthin (two types of carotenoids) are particularly beneficial for eye health as they accumulate in the retina and help protect the eye from damage. Research suggests they can also help delay the development of age-related eye disease, like macular degeneration.1 “Dietary carotenoids play a crucial role in eye health, particularly in the macula. They act as antioxidants, protecting the retina from photo-damage and oxidative stress and may help reduce the risk of age-related macular degeneration and cataracts,” explains Wirostko. 

In addition to their anti-inflammatory benefits, carotenoids are pigments responsible for the red, orange and yellow coloring of fruits and vegetables like bell peppers, carrots and tomatoes.2 They can also be found in dark green vegetables like spinach, kale, broccoli and asparagus. 

It Contains Anti-inflammatory Compounds

Another eye benefit of this snack comes from turmeric, a golden-hued spice with impressive health benefits. Curcumin is the active compound in turmeric that’s been shown to have potent anti-inflammatory effects. While more research is needed, some studies suggest that turmeric, and curcumin specifically, may be beneficial for the treatment of retinal diseases and the prevention of age-related macular degeneration.3,4 In addition to turmeric, this snack is brimming with antioxidants from the addition of a ½-cup serving of vegetables. 

It Provides Vitamins E and C

When paired with vegetables like bell peppers, broccoli, carrots and asparagus, this snack provides a boost of vitamins E and C—essential nutrients that have antioxidant effects and have been linked with benefits for eye health. Vitamin C, for example, is essential for blood vessel health in the eyes and may help prevent cataracts.5 Similarly, vitamin E supports eye structure and function by supporting cell membranes within the eyes. While research is ongoing, these vitamins may help protect against age-related macular degeneration and boost eye hydration.6,7

It Provides Healthy Fats to Enhance Carotenoid Absorption

The key to this dip’s creamy consistency? Tahini. Made from sesame seeds, tahini is high in healthy fats. These healthy fats help keep you full for longer and may also support eye health by enhancing the absorption of vitamin E and carotenoids provided by the vegetables in this snack. Carotenoids and vitamin E are fat-soluble, meaning they’re best absorbed when paired with a source of dietary fat, like tahini. 

It’s Easy to Meal Prep

Besides its nutritional punch, this snack is impressively easy to prep ahead of time. Simply whip up the dip and portion it into mason jars, adding sliced vegetables to each jar before sealing. For optimal eye health benefits, include at least ½-cup of carotenoid-rich vegetables per serving, such as bell peppers, broccoli, carrots, green peas or kale.1 You can also use the dip as a spread for veggie wraps or sandwiches.

What to Look for in an Eye-Healthy Snack

Hungry for more? Here are additional tips for choosing a snack to support your vision:  

• Eat More Plants: Many plant-based foods, especially fruits and vegetables, contain nutrients that may be beneficial for eye health, such as leutin, zeaxthin and vitamins C and E. In addition to produce, plant-based foods like whole grains, beans, nuts and seeds are also important sources of essential vitamins and anti-inflammatory compounds.8
• Include a Variety of Colors: “The more colors, the better, as they support the retinal pigment health and provide lutein and zeaxanthin,” says Wirostko. The reason for this being that different colors offer varying types of carotenoids (and other plant compounds), which are beneficial for eye and overall health. 
• Incorporate Healthy Fats: Eat carotenoid-rich vegetables with a healthy fat source, such as nuts, tahini, avocados or fatty fish to enhance absorption. As a bonus, fatty fish also contain omega-3 fatty acids, which may help with dry eyes, too, adds Wirostko.

Our Expert Take

When paired with ½ cup of brightly-colored vegetables, like broccoli and bell peppers, our Turmeric-Ginger Tahini Dip is the best snack for eye health, thanks to its combinaiton of carotenoids, essential vitamins and healthy fats. Although there are no official dietary guidelines for lutein and zeaxanthin, regularly eating foods high in these carotenoids may help maintain and support eye health.