The King of Eye-Healthy Greens
Did you know that what you put on your plate could be protecting your eyesight right now? When it comes to eye health, one leafy green stands above the rest — spinach.
Why Spinach Is a Vision Powerhouse
“Spinach is the king of the green leafies,” says Steven Pratt, M.D., an ophthalmologist at the University of California, San Diego. Other excellent greens include kale, Swiss chard, and turnip, mustard, and collard greens — but spinach leads the pack.
These leafy greens are exceptional for eye health because they’re loaded with lutein, a carotenoid compound found in colorful fruits and vegetables that protects cells from damage.
Protecting Your Macula
A diet rich in spinach helps shield your macula — the center of the retina — from cell damage that can cause both age-related macular degeneration and cataracts.
If you already have macular degeneration, loading up on spinach is especially important. And if you have a family history of the disease, making spinach a regular part of your diet is one of the smartest preventive steps you can take.
How to Add More Spinach to Your Diet
- Toss it into smoothies — you won’t even taste it
- Use it as a base for salads instead of iceberg lettuce
- Sauté it with garlic as a simple side dish
- Add it to omelets, pasta, and soups
- Try a classic spinach salad with nuts and a light vinaigrette
