​A Recipe Packed with Vision Health Nutrients

We can support healthy vision by eating a balanced diet high in fruits and vegetables. Here are some of the best foods we can eat for eye health:

  • Spinach, kale, broccoli, and Brussels sprouts are high in lutein and zeaxanthin, powerful carotenoids found in our lens and macula that promote vision and retinal health.
  • Eggs contain lutein and vitamin A, plus antioxidants to promote eye health and function. Egg yolks contain zeaxanthin, which can help protect our eyes from harmful ultraviolet (UV) radiation.
  • Carrots, tomatoes, bell peppers, strawberries, pumpkin, corn, and cantaloupe are excellent sources of vitamins A and C, which promote healthy eye function.
  • Oranges, grapefruit, lemons, and berries are also high in vitamin C, which promotes vision health.
  • Nuts and seeds such as almonds, sunflower seeds, and pecans are all great sources of vitamin E, which serves as a powerful antioxidant that supports vision and macular health. Having a handful a day provides half of our daily dose of vitamin E.
  • Sunflower seeds, salmon, and eggs are all rich in selenium, which promotes healthy visual acuity.
  • Legumes, nuts, and seeds are good sources of zinc, needed for proper visual function. Our retinas contain a higher concentration of zinc than any other organ in the body.

Try this recipe packed full of eye supporting nutrients:
 

Salmon Dinner Salad

INGREDIENTS:

  • 1 ½ cups of spinach
  • 1 ½ cups of kale, ribs removed, and leaves cut into bit-size pieces
  • ½ of a red bell pepper, sliced in thin strips
  • 1 hard-boiled egg, sliced in half
  • ¼ cup of garbanzo beans
  • 1 mandarin orange, peeled and sliced (may use canned)
  • ¼ cup of shredded carrots
  • 1 Tbsp. of sunflower seeds
  • 4 oz. of cooked salmon


Oil and Vinegar Dressing

INGREDIENTS:

  • 2 Tbsp. of Olive Your Heart®, lemon
  • 2 Tbsp. of extra virgin olive oil
  • ¼ cup of apple cider vinegar
  • ¼ cup of balsamic vinegar

 
DIRECTIONS:

Add all ingredients into a container with a lid, and shake to mix. Pour out salad. Refrigerate unused dressing for up to two weeks.
 

For more salad dressing recipes, visit www.oliveyourheart.com/salad-dressings.