Nutrients to Keep an Eye On

Popeye's favorite can protect your eye health.

March is Save Your Vision Month, so it’s the perfect time to take a look (sorry, we can’t help the puns) at nutrition to prevent vision loss from eye diseases.

Since the days we watched Bugs Bunny cartoons, we’ve known that carrots are good for the eyes, providing essential vitamin A, but according to the American Optometric Association, it’s Popeye’s favorite that is best for eye health. Spinach, kale, turnip greens, collards, corn and eggs contain lutein and zeaxanthin, which keep the eyes’ lenses clear and prevent cataracts and macular degeneration. Healthy vision foods also include those rich in zinc, vitamins C and E and essential fatty acids. (For more information on eye health, check out “Oh, Say, Can You See?” in VIVmag‘s latest issue.)

Following is a recipe from the AOA containing nutrients worth keeping an eye on.

Whole-Wheat Penne With Spinach and Gorgonzola

10 ounces uncooked whole-wheat penne pasta

Olive oil cooking spray

1½ cups yellow onion, diced

3 large garlic cloves, minced

½ cup chicken broth

3 Roma tomatoes, chopped

1 (6-ounce) bag fresh baby spinach

1/3 cup fresh basil, chopped or 1 teaspoon dried basil

Salt and pepper to taste

2/3 cup crumbled Gorgonzola cheese

1/3 cup pine nuts (optional)

Cook pasta according to package directions, without salting water. While pasta is cooking, spray a large, nonstick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.

Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with Gorgonzola cheese and pine nuts.

Serves 6.

NUTRITION SCORE (per serving, without optional pine nuts)

247 calories (18% from fat)

Fat 5 g

Carbs 42 g

Protein 12 g

Fiber 7.6 g

Calcium 148 mg

Iron 2.5 mg

Sodium 272 mg

We think foods that improve vision are worth watching. (OK, really, we’ll stop with the puns.) Are you going to incorporate eye-healthy foods into your diet?

Photo credit: Raychel Deepe

Tags: American Optometric Association, Cooking, Cuisine, Food and drink, Garlic, Gorgonzola, Home, Hospitality/Recreation, Olive oil cooking spray, pasta, vitamin A