Walnuts Help Prevent Cataracts, Macular Degeneration

Walnut crusted chicken breastsGood vision is valuable – it’s certainly worth protecting as we age. Did you know that you have the power to prevent cataracts and age-related macular degeneration (AMD) by choosing foods that support healthy eyesight? Walnuts are an excellent source of eye-healthy nutrients that can decrease the risk of common conditions that can lead to vision loss in older adults.

Walnuts Benefits for Health

Like most nuts, walnuts contain vitamin E, zinc and omega-3 fatty acids. These nutrients can help decrease the risk of cataracts (cloudy areas that form in the lens of the eyes) and AMD (which causes vision loss from damage to the macula, part of the retina). Vitamin E is an antioxidant that protects the eye from free-radical damage, and zinc helps deliver vitamin A, another antioxidant, to the eye.

Because they contain more omega-3s than any other nut, walnuts are especially beneficial for eye health. Evidence suggests that inflammation plays a role in the development of AMD, and omega-3s are known to have anti-inflammatory properties. Studies also show that omega 3s help combat the problem of dry eyes.

So, there you have it! Walnuts can help prevent common causes of vision problems. That is a good reason to try something different for dinner. Try “breading” your chicken breasts or chicken strips with finely chopped walnuts instead of breadcrumbs. If you like walnuts in the least bit, you won’t be disappointed!

Walnut-Crusted Chicken Breast Recipe

Ingredients (serves 2):

  • 1 cup walnuts
  • ¼ cup parmesan cheese, grated
  • 1 teaspoon dried oregano
  • ¼ teaspoon paprika
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon black pepper
  • 1 egg
  • 2 chicken breasts (about 1 pound)


  1. Preheat oven to 350 degrees.
  2. To prepare breading, use a blender to chop walnuts finely. Pour into a bowl and mix with grated parmesan, oregano, paprika, sea salt and black pepper.
  3. Scramble egg in a small bowl. Then dredge chicken breasts in the egg and lay them in a baking dish.
  4. Coat tops of chicken breasts with walnut mixture, pressing mixture down to help it stick. Carefully turn chicken breasts over and coat that side as well.
  5. Flipping halfway through, bake for 35-40 minutes, or until the internal temperature of the chicken reaches 165 degrees.