Vision Source Mandan Blog

Need An Eye-Healthy Recipe? We've Got You Covered!

Nothing makes us want a fresh spring salad more than chirping birds, blooming flowers, and a pleasant spring breeze. Not only can a good salad refresh your palette, it can benefit your vision as well!

We’re taking advantage of all of our favorite in-season fruits and vegetables this spring to provide you with an eye-healthy recipe you’ll crave year-round!

A Fresh Salad Satisfies More Than Just Your Tastebuds

Many common salad ingredients provide nutrients that are essential to maintaining healthy eyes and vision. Walnuts, almonds, and sunflower seeds are excellent sources of vitamin E and zinc, which help keep your retina healthy. Grapeseed oil is also a good source of vitamin E.

Spinach contains the antioxidants lutein and zeaxanthin. Not only do these antioxidants protect against macular degeneration, they also absorb blue light, protecting your retina from any damage.

Strawberries, and berries in general for that matter, are a great source of vitamin C and help reduce the risk of eye diseases like cataracts and macular degeneration. Blueberries are especially good for your health, reducing the risk of glaucoma, heart disease and cancer. Try the recipe below and give your eyes a healthy boost!

Eye-Healthy Spinach And Fruit Salad

Here are the ingredients you’ll need:

  • 3 cups spinach
  • ½ cup blueberries and/or strawberries
  • ¼ cup dried cranberries
  • ¼ cup sunflower seeds
  • ¼ cup walnut and/or almond pieces
  • ¼ cup crumbled feta cheese
  • ¼ cup crumbled goat cheese
  • ¼ cup white balsamic vinegar, or to taste
  • ¼ cup maple syrup, or to taste
  • ¼ cup grapeseed oil, or to taste
  • Salt, to taste

Here’s how you make it: Toss spinach, berries, dried cranberries, sunflower seeds, nuts, feta and goat cheese in a large bowl. Pour the vinegar, syrup and grapeseed oil over the salat one at a time. Toss until evenly coated. Season with salt to taste.

Here's our inspiration for this eye-healthy salad!

If you want to go the extra mile, eat your salad with a salmon on the side! Omega-3 fatty acids found in fish are great for boosting eye health and protecting against disease.

If you prefer your greens blended, here's an idea for a delicious smoothie to boost vision health!

A Healthy Diet Makes For Healthy Vision

Your vision and your overall health are intimately connected. A healthy lifestyle, including a healthy diet, protects your eyes from damage and disease. If you have any healthy recipes to share we’d love to see them in the comments below or on our Facebook page!

Our patients rock!

Top image by Flickr user Saaleha Bamjee used under Creative Commons Attribution-Sharealike 4.0 license. Image cropped and modified from original.
The content on this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.

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What Our Clients Say

My annual eye exam is always an excellent experience with Dr. Danielle Dyke. The exam is always thorough, and Dr. Dyke takes the time to explain my eye health in a way I can understand. The Vision Source eye clinic is modern, clean, and the staff is very welcoming. I always feel comfortable and well-cared for at my appointment. I highly recommend Dr. Dyke and Vision Source!

Patricia G.

Dr. Schauer did an amazing job getting my eye infection cleared up. As I sat in my room waiting my turn, because I had a last minute appointment, I could hear her working with a family next door that had young kids.

Fred S.

Whenever I have had eye issues, they have made efforts to get me in asap. Which I really appreciate. I have had Dr. Aberle and Dr. Dyke and they are both excellent. Recently, I saw Dr. Aberle for a chronic eye problem in one eye & he fixed the problem. Honestly, it felt like a miracle. The office staff is also very pleasant to deal with.

Sheila S.

I've literally been a lifelong customer since 5th grade when it was Dr. Little! Dr. Schauer has taken over since Dr. Little retired. It's always a good, friendly experience with all of the staff there. I've never had a bad experience.

Bill S.

The front desk people are very nice and friendly got called in to see Wayne before my appointment time Vision Source has very friendly staff and the clinic is very clean will always be a patient to Vision Source.

Deborah C.

I was greeted by the front desk very efficiently. The person who did the first part of my history and did the testing like the little spritz in my eyes, etc, was very good. I really like my eye doctor, I feel that I get all my questions answered as well as she explains what she is seeing when she is examining my eyes.

Dolly A.

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