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Tuna tartare, mango, citrus fruit and avocado

Tartare de thon

Which foods are good for dry eyes?

 

Certain foods have particular properties that can limit the effects of dry eye.

 

In this fourth episode, Michelin-starred chef Antoine Gras and Dr Doan, an ophthalmologist specialising in dry eye at the Rothschild Foundation and Bichat Hospital in Paris, make a tuna tartare with mango, citrus fruit and avocado.

 

So how will these ingredients benefit your eyes?

 

Well, tuna provides us with polyunsaturated fatty acids in the form of omega-3. These fatty acids and omega-3 are very good for limiting the inflammation caused by dry eye and providing the lipids needed to improve tear quality. Tears are made up of water and oil: the oil layer stops the tears from evaporating.

 

It is this oil layer that is responsible for the most common form of dry eye, meibomian gland dysfunction (MGD).

 

So why not try our recipe: it’s naturally beneficial for the eyes and will strengthen the oil layer that forms part of your tears!

 

The other key foods in this recipe are avocado and citrus fruit. Avocado is one of the foods that contain the most vitamin E, while citrus fruit is known for its richness in vitamin C. Both vitamins are major antioxidants that safeguard the eye from inflammation and protect the body’s cells.

 

Focus: avocado and vitamin E

 

  • Vitamin E protects against oxidative stress and facilitates the absorption of vitamin A, which is necessary for good eye irrigation and therefore plays a preventive role in dry eye
  • Daily vitamin E intake (adult): 15 mg
  • 23 mg per 100 g of avocado
  • A 200-g avocado corresponds to approximately 50% of the daily intake

Ingredients:

 

  • 300 g bluefin tuna
  • 1 mango
  • 2 avocados
  • 1 grapefruit
  • 1 orange
  • ½ bunch of coriander
  • 1 lime
  • 10 ml soy sauce
  • 50 ml sesame oil

Recipe:

 

Step 1:

 

Cut the tuna into equal-sized cubes. Dice the mango and avocado very finely, reserving half an avocado for serving. Segment the grapefruit and orange.

 

Step 2:

 

Combine all the ingredients in a salad bowl with the chopped coriander and a little lime zest.

 

Step 3:

 

Add the soy sauce and sesame oil. Mix.

 

Step 4:

 

Cut the remaining avocado half into thin slices and arrange in a rose shape on a plate. Place the tartar inside.


Have a look at our other recipes !

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In France, one out of three people is affected by dry eye

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