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The consumption of juices and smoothies have increased in popularity over the years as the population has become more aware of their overall health. Smoothies and juices are both easy to prepare and delicious to drink, containing all the nutrients required to keep your body healthy inside and out. Whilst many people associate vitamins and nutrients as a requirement to maintain our energy, weight and to ward off nasty viruses, we often don’t realise its importance in maintaining eye health.

A healthy diet rich in antioxidants, vitamins and minerals can greatly reduce the onset of cataracts and macular degeneration. Due to our busy lifestyles however, it can be difficult to consume all the nutrients required to fend off these sight-robbing conditions.

This is where preparing a delicious smoothie or juice can come in handy. I for one love a good smoothie when on the run. I usually prepare a smoothie in the morning prior to leaving the house for work. Many smoothie and juicing machines now come equipped with takeaway mugs to make running out that door with a delicious liquid breakfast in hand even easier.

Yoghurt based smoothies containing lots of fruit and vegetables are the best in meeting all the dietary requirements for excellent eye health. Recent studies have found that the probiotics found in yoghurt can potentially reduce the severity of inflammatory dry eye and allergic conjunctivitis. Other fantastic vitamins for maintaining eye health include Beta-Carotene found in carrots, sweet potato, spinach and kale; Bioflavonoids found in tea, citrus fruits, blueberries and cherries; Omega-3 Fatty Acids found in flaxseeds and walnuts and Vitamin C found in oranges, capsicum, strawberries, apples and melon.

Juice One

2 medium apples (red or green depending on your preference), cored, peeled and cut into small pieces

10 medium carrots, peeled and cut into quarters

2 oranges, peeled with seeds removed, cut into quarters

1. Pour all ingredients into a juicer and process into a liquid. Shake/stir before serving. Will keep refrigerated for 3-4 days.

Juice Two

1 medium sweet potato, peeled and cut into quarters to fit through juicer

2 medium carrots, peeled and cut into quarters

1 large red capsicum, seeds removed and chopped into quarters

2 large celery stalks

1 small knob of ginger

1. Process all ingredients through a juicer or use a blender to blend ingredients. Stir well before serving. Will keep refrigerated for 3-4 days.

Smoothie One

500ml of freshly squeezed or natural orange juice

1 cup of fresh spinach

1/2 cup of fresh basil

1 cup of plain Greek Yoghurt

1. Blend all ingredients in a smoothie mixer or using a blender. Serve chilled, optional ice cubes can be included. Will keep refrigerated for 3-4 days.

Smoothie Two

3/4 cup of fresh or frozen blueberries

1/2 cup of almond milk

1/2 cup of plain Greek Yoghurt

1 tablespoon of ground flaxseeds

2 tablespoons of honey

1 small peach, seed removed

1. Blend all ingredients in a blender until smooth, and stir several times. Serve immediately. Will keep refrigerated for 3-4 days.