Eating greens is good for your eyes!
Research continues to find evidence of the benefits from lutein and zeaxanthin such as:
- Daily use of nutritional supplements with 10 mg lutein and 2 mg zeaxanthin (approx 1/3 cup of kale) corresponds to a reduced risk of progression in patients with moderate signs of macular degeneration.
- Higher dietary intake of lutein and zeaxanthin and vitamin E is associated with a reduced need for cataract surgery.
- Lutein and zeaxanthin improve visual performance in AMD patients, cataract patients and people in good health.
Kale Apple Salad
This recipe is a great way to get lutein and zeaxanthin into your diet (and a hit at parties and potlucks).
- Whisk together the following ingredients for dressing.
- 3 Tablespoons olive oil
- 1 ½ Tablespoons apple cider vinegar (or white wine vinegar)
- 1 Tablespoon smooth Dijon mustard
- ½ teaspoon honey
- Sea salt and freshly ground pepper, to taste
- From ½ lb (approx one bunch), pull kale leaves off from the rough stems and compost the stems.
- Chop kale into small, less-than-bite-sized pieces.
- Toss kale and dressing.
- Let marinate an hour or so
- Add the following ingredients:
- ½ cup dried cranberries (or other dried fruit)
- 1 medium Granny Smith apple, sliced (or other tart apple, or pear)
- 2 ounces blue cheese (or sharp cheddar cheese)
- ½ cup toasted hazelnuts (or other toasted nuts)
- Serve & Enjoy!
- AOA : Nutrition & Cataracts
- AOA: Lutein & Zeaxanthin
- All About Vision : Lutein and Zeaxanthin Benefits