While searching for one of this week’s Industry Blog Spotlights, we came across this post from Gordy Eye Care covering a story about nutrition to support ocular health. We all know that carrots are supposed to be good for our eyes, but what other foods can we include in our diet to keep our vision in tip-top shape? According to a study published in Ophthalmology, a diet with a low glycaemic index and the proper nutrients can help prevent age-related macular degeneration (AMD) and other ocular diseases. The nutrients said to be most beneficial for eye health are lutein, zeaxanthin, beta carotene, vitamins C and E, zinc, the omega-3 fatty acids DHA and EPA, and anthocyanins.
If you plan on taking a trip to the grocery store and want know which foods contain these nutrients, you can find them in green leafy vegetables, eggs, cold water fish (sardines, cod, mackerel, tuna), carrots, berries, and nuts.
In honor of this week’s Industry Blog Spotlight, here is the recipe for a nutritious meal combing all of these foods, which will not only be delicious, but also provide all the nutrients you need to maintain a healthy set of eyes. Gourmet recipes on an eye care blog? Why not?
Just follow the instructions below for a delicious spinach and codfish dinner with a fruit and veggie salad for your side dish.
What you’ll need:
1 cup baby spinach leaves
1 tbsp. dried cranberries
1 tbsp pecans (chopped salted)
1/2 apple (cored and diced)
1 tbsp red onion (diced)
2 tbsp. carrots (grated)
1/4 avocado (cored and diced)
1 tbsp. balsamic vinaigrette salad dressing
Place spinach, cranberries, pecans, apple, onion, carrot, and avocado into a bowl. Drizzle with balsamic vinaigrette, and toss to coat.
What you’ll need:
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 cup sharp Cheddar cheese
1/3 cup dry bread crumbs
1 egg, beaten
1 pound cod fillets
salt and pepper to taste
1. Preheat oven to 325 degrees F (165 degrees C).
2. In a bowl, mix the spinach, 1/2 cup Cheddar cheese, about 5 tablespoons dry bread crumbs, and the egg. Spread the mixture into the bottom of a small baking dish. Arrange the cod fillets on top of the spinach mixture, and season with salt and pepper. Top with the remaining Cheddar cheese and bread crumbs.
3. Cover, and bake 20 minutes in the preheated oven, or until fish flakes easily with a fork.
Click on the link below to find out how this tasty meal will help your ocular health.