5 Recipes to Boost your Eyesight

We already know that Lutein, Zeaxanthin and Meso-zeaxanthin are key nutrients in improving and protecting vision. But did you know that carotenoids, specifically Lutein and Zeaxanthin, are prominent in foods like delicious kale, spinach, green peas and more?

The notorious AREDs-2 has already confirmed that dietary carotenoids are necessary in slowing dry macular degeneration, plus they help to decrease risk of the disease entirely. So why not try to consume more of these vital nutrients via your diet (alongside taking your vitamins) each and every day? One easy way to do this is by drinking a delicious, daily green smoothie! Below are our favorite carotenoid packed smoothies:

smoothieKale n’ Apple
Ingredients:
4 medium kale leaves
1 apple, cored and cut up
½ cucumber, peeled and cut up
1.5 cups of water
2 tbsp lemon juice
Agave (if desired)

The Minimalist
Ingredients:
2 kale leaves
1 avocado
Handful of spinach leaves
1 cup natural orange juice
Agave (if desired)

Papaya Punch
Ingredients:
2 raw papayas
Handful of spinach leaves
1 cup raspberries
1 cup plain yogurt
2 tsp lime juice
2 cups natural orange juice

 

Of course, if green smoothies do not appeal to you, there are other recipes that contain heaping amounts of lutein and zeaxanthin. Try this tasty sautéed baby spinach with kale recipe or corn and zucchini cakes for a dose of lutein and zeaxanthin:

corn cakes

Sautéed Baby Spinach & Kale
1 ½ cups baby spinach, packed
2 cups kale
½ tbsp. olive oil
½ tbsp. red wine vinegar
1 clove of crushed garlic
Dash of pepper to taste

Directions:
1. Sautée seasonings and garlic in a skillet for 3 minutes
2. Place the kale and spinach in the skillet, stirring consistently until everything is well mixed- about 2.5 minutes.
3. Voila! Plate and enjoy.

Corn & Zucchini Cakes
¼ cup unbleached flour
¼ cup corn meal
½ tsp baking powder
½ teaspoon salt
3 cups of fresh corn kernels (thawed)
1 zucchini (cut up)
1 small onion, chopped
Fresh basil
¼ cup rice milk
2 eggs

Directions:
1. In a large bowl combine the flour, cornmeal, baking powder and salt. Stir and set aside.
2. Place corn in water in a skillet and set on medium heat. Cook for 4 minutes or until corn is tender with no water left.
3. Remove 1 cup to a blender and add the remaining corn to the bowl with the flour/corn meal
4. Add zucchini, onion, and basil to the skillet. Cook for 3 minutes and place into the bowl with the flour mix.
5. Add eggs and milk to a blender and make a coarse puree. Add to the flour mixture and stir
6. Now, use a large skillet and spoon 2 tablespoons of the batter into the pan. Form cakes this way until batter is gone and cook for about 4 minutes.
7. Plate and enjoy!

Clearly, lutein and zeaxanthin are fairly plentiful in the Western diet. However, meso-zeaxanthin is a much more obscure carotenoid and is only found (in small amounts) in foods such as eggs and shrimp. Thus, it’s absolutely vital to supplement your diet with a carotenoid vitamin that contains meso-zeaxanthin. Though green smoothies and sautéed kale are great snacks for any individual looking to improve their visual health, in order to ensure you receive the daily minimum requirements of all three carotenoids found in the macula, a nutritional supplement like MacuHealth is truly the only way to do so.

What’s your favourite eye friendly recipe? Share with us below.

http://www.rodalenews.com/food-lutein?page=0,1

Leave a Reply