Eye Healthy Recipe: Mango Pico de Gallo

A great rule of thumb for optimal eye health is getting a full daily serving of colorful fruits and veggies. They are high in lutein and zeaxanthin, two antioxidants that have been proven to reduce the risk of vision loss from age-related macular degeneration. 

Lutein and zeaxanthin also filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye. (aoa.org). These antioxidants are known to neutralize free radicals that are associated with oxidative stress and retinal damage. That is why lutein and zeaxanthin can likely help prevent cataracts.

Who loves side dishes, or a party with a platter full of salsa, dips and other finger food options? This mango pico de gallo is full of sweetness and spiciness, along with clean, sharp flavors that makes a great topping for fish tacos, or a simple side dish. It’s incredibly color rich and full of lutein and zeaxanthin, so it is a delicious, eye healthy option.

Ingredients:

2 mangoes, peeled, seeded, & diced (about 2 cups)
1 small red onion, finely diced
2 tablespoons freshly squeezed lime juice
1 garlic clove, minced
2 cucumbers, peeled, seeded, and diced
1/2 jalapeño, cored, seeded and diced
2 tablespoons diced yellow or red bell pepper
2 tablespoons freshly shredded mint leaves
sea salt, to taste
freshly ground black pepper

Directions:

Combine all the ingredients in a large bowl. Cover and refrigerate until ready to serve.

Nutritional Facts: 

Calories: 85
Protein: 2g
Fiber: 3g
Fat: 1g
Saturated Fat: less than 1g
Sodium: 157mg
Vitamin A: 1,279IU
Vitamin C: 48mg
Vitamin E: 1IU
Beta-carotene: 731ug
Lutein and zeaxanthin: 60ug
Lycopene: 3ug

Recipe Source: Eat Right for Your Sight, American Macular Degeneration Foundation