Individualized Nutrition, Pharmacy and Healthy Living


Improve Your Eyesight With Vitamin E Rich Foods

by Paula Gallagher | May 27, 2015

spinachMove over carrots. Although beta carotene (precursor to vitamin A and what gives carrots their orange color) has long been THE nutrient for eye health, a new study shows that vitamin E rich foods lessened the chances of cataracts by just over 25%.

The review published in the Journal Public Health Nutrition looked at  27 studies, including 245,351 individuals from many countries. The researchers looked at vitamin E intake from supplements and diet, combined and alone, and the effect on development of age-related cataracts (ARC). They found a statistically significant decreased risk of developing ARC with increasing dietary vitamin E.

For eye health, and to help improve your eyesight, eat foods like spinach, broccoli, avocados, shellfish, nuts and seeds are all rich sources of vitamin E. If you have trouble meeting your daily dose of vitamin E,  a Complete Vitamin E supplement will help fill the gap.

Try this delicious spinach and strawberry quesadilla for your vitamin E quota. This makes enough for about 4 people.

Spinach and Strawberry Quesadillas

1/2 cup balsamic vinegar
2 Tbsp honey
Juice of 1/2 lemon
2 cup baby spinach
3 oz soft goat cheese, crumbled
1 1/2 sliced strawberries
1/4 cup chopped mint
1/4 cup chopped walnuts
4  8" organic whole grain tortillas

In small saucepan, bring balsamic vinegar, honey, and lemon juice to a boil. Reduce heat to medium and simmer uncovered until syrupy and reduced to 1/4 cup. This will take about 10 minutes. Set aside to cool. (I would make extra of this and store in your fridge for the next time you want this delicious meal.)

Heat the skillet over medium heat. Divide spinach, goat cheese, strawberries, mint, and walnuts over half of each tortilla, leaving a 1/2" border. Drizzle balsamic syrup over the top and then fold over the tortillas.

In a warmed skillet, heat quesadillas for 1 1/2 minutes, or until bottom of tortillas are darkened and crispy. Carefully flip and cook for 1 1/2 minutes more. Slice in half to serve.

Photo from here, with thanks.

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