50Plus : Health : Eye Health Recipes sponsored by IRIS

A delicious and simple recipe to help prevent eye disease. Learn about the important nutrients packed into this smoothie from Dr. Barbara Pelletier, IRIS Optometrist.

Dr. Barb?s Green Smoothie
Makes 1 Glass. Double as needed.

Ingredients
2 cups packed kale leaves, washed and coarsely chopped
2 ripe kiwis, peeled and quartered
1 cup sweet green grapes (or 1 banana)
Juice of one lime
1 cup filtered water

Directions
1. Put grapes in blender. Twirl until blended.?
2. Add kiwis, kale and water. Blend until smooth.
3. Check consistency. Add water as needed.
4. Taste; flavor will vary depending on how sweet the kiwis and grapes are. Adjust accordingly.
5. If too tart, omit the lime juice and add grapes.?
6. If sweet, add lime juice.

Tips:
- If kiwis are quite sweet, you will get more eye nutrients by using more kiwis and less grapes or bananas.
? If using bananas, using lime juice is essential to reduce oxidation (browning) of the smoothie.
- Enjoy immediately and keep leftovers in individual reusable bottles in the fridge for up to four days. Before drinking leftovers, shake well.

This delicious smoothie is loaded with lutein. Lutein is found in the eye and is one of the most important nutrients in an eye healthy diet. It is also beneficial to your skin and brain. But what exactly is lutein?

Lutein and its sidekick zeaxanthin are pigments naturally occuring in plants. They are important to eye health because they absorb damaging blue light form the sun in the eye at the lens and the central part of the retina, the macula. They also act as anti-oxidants, protecting the cells in the eye from the damaging effects of the environment. People who have the most lutein and zeaxanthin in their retina have increased visual performance in terms of sharpness, contrast sensitivity and glare reduction.

Lutein and zeaxanthin help prevent cataracts and age-related macular degeneration.?In fact, a large scientific study, AREDS 2 is currently evaluating the effects of 10 mg lutein and 2 mg zeaxanthin in supplement form in preventing further damage from macular degeneration in people already diagnosed with the disease.

Our bodies cannot make lutein and zeaxanthin so we must obtain them from foods or supplements.?Lutein is found in the highest concentration leafy green vegetables, such as kale, spinach, romaine lettuce, collard greens. Another great source of lutein is egg yolks; although the amount of lutein in egg yolks is less than in dark leafy greens, it is absorbed much more efficiently in the body. Lutein needs fat to be absorbed and transported in the body.?Add a small amount of oil to your steamed leafy greens or to your stir-fry pan to reap the benefits of this powerful nutrient.

Kale contains the most lutein of all the leafy green vegetables.?One medium leaf of kale contains over 10 mg of lutein, which as high as what is being studied in a supplement form right now in AREDS 2. The lutein intake of the average North American is 1 to 3 mg per day.

Dr. Barb?s Green Smoothie is a great way to include kale into your diet and nourish your eyes with loads of lutein. Eat a few nuts as a side to help with the absorption of lutein.

Barbara Pelletier, IRIS Optometrist
Author, Eyefoods

Visit eyefoods.com for more tips on healthy eating for your eyes and visit iris.ca to book an eye exam.

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