7 Best Foods for Your Eyes 7 Best Foods for Your Eyes

elliott062907
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Eating Smart»Nutrition 101»7 Best Foods for Your Eyes 7 Best Foods for Your Eyes

Eat Right to Improve Your Sight

The eyes are vascular, so a heart-healthy diet that’s low in trans and saturated fat is important to keep the blood vessels of the eyes healthy. Foods rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD), which is the leading cause of blindness among older Americans; as well as cataracts and other eye-related conditions. In the Age-Related Eye Disease Study (AREDS), subjects who supplemented their diet with Vitamin C, antioxidants, zinc, beta-carotene, and vitamin E experienced about a 25% reduction in risk of developing serious ARMD.

Here are seven foods help you see clearly.

Fennel and Spinach Salad with Shrimp and Balsamic Vinaigrette

Photo: Johnny Autry; Styling: Leigh Ann Ross


Red grape tomatoes add pops of color to this fresh spinach salad with shrimp. Add Fennel and Spinach Salad with Shrimp and Balsamic Vinaigrette to your weeknight menu when you need something quick, fresh and light.


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Yield: Serves 4 (serving size: about 3 1/2 cups)
Total: 18 Minutes
Recipe from

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Recipe Time
Hands On: 18 Minutes
Total: 18 Minutes
Nutritional Information
Amount per serving
Calories: 274
Fat: 13.5g
Saturated fat: 2.2g
Monounsaturated fat: 7.7g
Polyunsaturated fat: 1.9g
Protein: 27.5g
Carbohydrate: 11.2g
Fiber: 3.5g
Cholesterol: 176mg
Iron: 5mg
Sodium: 487mg
Calcium: 156mg
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$ 3 ingredients on sale for ZIP 37801
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Ingredients

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3 slices center-cut bacon $
1 pound jumbo shrimp, peeled and deveined
2 cups thinly sliced fennel bulb (about 1 medium bulb)
1 cup grape tomatoes, halved $
1/2 cup thinly sliced red onion
1 (9-ounce) package fresh baby spinach
2 tablespoons finely chopped shallots
3 tablespoons extra-virgin olive oil $
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation

1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.
2. Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.
Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

David Bonom, Cooking Light
JANUARY 2012

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