Summer Foods for Healthy Eyes

Ahhhh, summer. It’s that time of the year where you forget your hot oven, clean off your grill and get ready for a whole different way of cooking. Eating healthy is essential for total health and there are some nutrient-rich summer foods that are especially good for your eyes. Lutein, zeaxanthin, omega-3 fatty acids, beta-carotene, vitamins C, E and zinc are all antioxidants that may reduce the risk of age-related macular degeneration or slow its progression. It’s pretty amazing that what you put into your body can have that effect, right?

Produce is especially fresh in the summer. Hit up your local farmer’s market and check out the selection. Here are the best foods to look for:

• Oranges, grapefruit, strawberries, papaya, green peppers and tomatoes are all rich in Vitamin C. You’ll find this vitamin in the majority of fruits and vegetables.
• Dark, leafy green veggies are full of lutein and zeaxanthin. Plan for a delicious salad full of spinach, kale, collard greens, broccoli and asparagus.
• Beta-carotene can be found in cantaloupe, mangos, apricots, peaches, sweet potatoes and carrots.
• If you like to snack on sunflower seeds, keep them in your diet, along with almonds, pecans and corn oil to get a proper amount of vitamin E.
• Omega-3 fatty acids have some great eye health benefits. Find this acid in nuts, fish, canola, soy and vegetable oils, as well as flaxseed.

• You might be wondering, where is the meat?! Don’t worry. Eat beef and pork to get the proper intake of zinc. You can also find zinc in oysters, eggs, shellfish, milk, peanuts, whole grains and wheat germ.

Incorporate the foods listed above into your meals and you will be on the road to preserving your vision. Don’t forget to schedule regular eye exams as well!

Get out your grill and try this delicious summertime recipe.

Grilled Halibut with Tomato Avocado Salsa

Recipe by Foodiecrush.com

Ingredients

•   2 6-ounce halibut filets
•   extra virgin olive oil
•   kosher salt and freshly ground black pepper

For the Tomato Avocado Salsa

•   1 pint heirloom cherry tomatoes, sliced
•   1 avocado, peeled, pitted and chopped
•   ½ shallot, thinly sliced
•   2 sprigs basil, leaves only, slivered
•   1 tablespoon extra virgin olive oil
•   1½ teaspoons golden balsamic vinegar, I use DeLallo brand
•   kosher salt and freshly ground black pepper

Instructions

1   Preheat the grill on high heat. Drizzle the halibut filets with olive oil and season with kosher salt and freshly ground black pepper. Oil the grill grates with grapeseed oil then place the filets on the grill. Gently press the fish down on the grate and cook for 5 minutes on each side or until the fish is opaque and flakes easily.

2   While fish is cooking, add the sliced cherry tomatoes, avocado, shallot, and basil to a medium size bowl. Drizzle with the olive oil and golden balsamic vinegar and toss to coat. Season with kosher salt and freshly ground black pepper.

Top the fish with the Tomato and Avocado Salsa.