A wisp of dill on poached salmon or segments of citrus alongside a slice of lemon cake. Garnishes add an artistic touch to dishes and signal a clue to the flavors that lie within. Chefs are known as experts in the culinary arts with an emphasis on artfully creating meals beautiful to taste and visually admire.
They say we eat with our eyes, but it looks like we should be eating for our eyes, too. Researchers gaze into our orbs to illuminate the link between nutrition and eye health. Important diet discoveries go beyond eating carrots to see well in the dark.
Carrots still rank high on the eyesight-saving menu, but other heroes are emerging from the farm. Scientists are setting their sights on green leafy and deep orange or yellow vegetables such as spinach, kale, zucchini, corn, tomatoes, collard greens and turnip greens.
That’s because they contain two natural carotenoid plant pigments called lutein and zeaxanthin. These potent antioxidants are thought to protect the eyes against the damaging light waves that contribute to cataracts, glaucoma, diabetic retinopathy and age-related macular degeneration (AMD). According to the National Eye Institute (part of the National Institutes of Health), the plant vitamins lutein and zeaxanthin literally feed our eyes by accumulating in the retina.
Lutein is also found in eggs, especially the yolk. Recipe note: Because lutein is fat-soluble, absorption is increased when consumed with a little fat, so olive oil drizzled on the season’s fresh vegetables or an omelet cooked in a bit of butter is good for your taste buds and your eyes.
Looking and tasting good
Other powerful antioxidant nutrients associated with maintaining overall eye health are zinc, vitamin C, vitamin E and beta carotene.
A delicious example of eye health on the plate is the Charred Octopus with Sundried Tomato Pesto and a White Bean & Arugula Salad created by chef de cuisine Craig Richards of St. Cecilia in Buckhead. If you'd like to make your own beautiful version at home, Atlanta-based website Garnish & Gather has the recipe and all of the ingredients you and your eyes will need featured in its Be the Chef series.
Where to find key nutrients
Lutein/zeaxanthin: arugula, kale, collard greens, spinach, turnip greens, broccoli, avocado, zucchini, peas, corn, Brussels sprouts, tangerines, dark leafy salad greens; also, eggs
Zinc: oysters, mollusks, lobster, beef, poultry, pork, lentils, whole grains
Vitamin C: citrus, papaya, strawberries, mango, tomato, green peppers, berries
Vitamin E: almonds, wheat germ, whole grains, avocado, greens
Beta carotene: carrots, mango, sweet potato, greens, tomato, broccoli, kale, apricots
Source: USDA nutrient data base
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