Food is an essential ingredient for good vision


Kowalski’s nutritionist, Sue Moores, offers suggestions for foods that may benefit — or harm — your eyes.

GOLDEN VALLEY, Minnesota — July isn’t just the height of summer, it’s also Healthy Vision Month. And here are some things to think about; what you eat has a direct impact on your eyes and the quality of your sight.

Kowalski’s nutritionist, Sue Moores, dropped by KARE 11 on Saturday to talk about the connection between vision and diet, and share foods that can help keep your eyesight clear and sharp. There are also diet products that can have a negative impact on the quality of your vision.

Among his talking points:

Foods can be harmful or beneficial

  • Harmful – what you would expect, ultra-processed foods high in fat and sugar and a diet high in meat.
  • Beneficial – Mediterranean style of eating: fruits and vegetables, fish, nuts, whole grains, healthy fats. Choose foods that contain two particularly useful phytonutrients: lutein and zeaxanthin.
  • Prepare a recipe rich in good elements.

Moores also shared two recipes with ingredients that benefit your eyes and healthy vision.

Raw corn and zucchini salad

  • 3 cup(s) fresh (not frozen) Minnesota grown corn kernels
  • 1 large Minnesota zucchini, diced (between ¼ and ½”)
  • 1/4 oz fresh Italian parsley, leaves only, finely chopped (about 3-4 tsp)
  • 1 tbsp. Extra virgin olive oil from Kowalski
  • 1 tbsp. Freshly squeezed lime juice from Kowalski (from produce department)
  • 1/4 tsp. freshly ground Kowalski’s sea salt
  • 1/4 tsp. freshly ground Kowalski black peppercorns
  1. In a medium mixing bowl, combine corn, zucchini and parsley; mix together.
  2. Drizzle oil and juice over salad; Season with salt and pepper.
  3. Toss salad to combine.
  • 1/2 cup(s) low-fat plain yogurt
  • 1 tbsp. sugar or 1 tbsp. Pure Kowalski Honey
  • 2 cup(s) seedless red grapes, halved
  • 2 cup(s) green seedless grapes, halved
  • 1 cup(s) chopped celery (about 2 ribs)
  • 1/2 cup(s) golden raisins
  • 1/2 cup(s) pecan halves, toasted
  • 5 ounces of baby spinach
  1. In a small mixing bowl, whisk together first 2 ingredients; refrigerate, covered.
  2. Combine remaining ingredients in large salad or mixing bowl; gently stir in dressing, tossing to evenly coat. Serve immediately.

Watch the latest KARE11 coverage on Saturday in our YouTube Playlist:


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