Lutein and zeaxanthin are the two carotenoid antioxidants found in the retina, lens, and especially in macula of the eye. These powerful antioxidants protect the eyes from damage caused by blue light, UV light, free radicals and oxidation. It is essential to have enough of these carotenoids to significantly reduce the risk of macular degeneration and protect your vision.
You can boost lutein and zeaxanthin levels by eating dark leafy greens and yellow and orange foods vegetables, or through proper supplementation. Kale is the #1 best food to eat when it comes to improving your eye health because it contains the highest concentration of lutein. In addition, orange bell peppers contain the highest amount of natural zeaxanthin. This yummy vegan-friendly recipe was created to provide the most powerful foods to benefit your eyes. You can eat it on its own or as side dish paired with fish (which contains beneficial omega-3s).
1 shallot, minced
1 orange bell pepper, diced
6 cups chopped kale
3/4 cup organic canned corn, drained
1 TBSP coconut oil
1 lemon, juiced
2 TBSP Bragg's apple cider vinegar
1 tsp himalayan salt
pinch of black pepper
Heat coconut oil in a large saute pan or wok until melted. Add in shallots and bell pepper and saute for 3 minutes. Add in corn and cook while stirring for an additional minute. Massage the kale and then add to the pan, cooking for about 3 minutes until wilted. Add in salt, pepper lemon juice, and apple cider vinegar. Stir well and serve.