Did you know the inside of your eyes also need protection?

Sunlight and indoor lighting over time may possibly cause damage to the inside of your eyes, leading to eye diseases such as age-related macular degeneration (AMD) and cataracts. But you can eat your way to healthier vision with nutrients naturally designed to protect eyes from damaging light.

Lutein and zeaxanthin are two powerful antioxidants that act like internal sunglasses, protecting eyes from damage. Around half of all Americans aren’t getting enough lutein and may be at risk for developing AMD which is the leading cause of blindness among older Americans.

These two nutrients have been found to work together to help improve visual performance, improve night vision and sharpness of images. Clinical research shows at least 10 mg of lutein are needed daily to help protect eyes from damage.

Surprisingly, the best food source of lutein comes from spinach and kale, not from carrots. Keep in mind that cooking releases the lutein from the cell walls, making it more available to be absorbed in the body. Also, adding a small amount of healthy fat (monounsaturated fat — olive, canola or peanut oils) helps to enhance absorption.

Kale tops the list. It is one of the healthiest vegetables you’ll find in the produce aisle. And it scores a NuVal score of 99.

When selecting kale, choose dark-colored kale bunches with small to medium leaves. Avoid brown or yellow leaves. Store kale in a plastic bag in the coldest part of the fridge for three to five days.

Top Ways to Enjoy Kale

Soups. Add chopped fresh or frozen kale to vegetable or bean soups.

Stir-Fry. Add chopped kale to a stir-fry.

With your favorite noodles. Soba, fettuccine or rice noodles. Add chopped kale when pasta is about five minutes from being done. Season with a small amount of sesame oil, sesame seeds and salt.

A Tasty Substitute. Substitute kale in recipes that use spinach or collard greens.

Meat and potatoes…plus! Cook sliced potatoes until almost tender. Add chopped kale (tough stems removed) and sliced low-fat turkey sausage. Cook until kale is tender and sausage is cooked through.

Cajun Corn Salad

Rated

All you need:

2-1/2 cups frozen corn or 4 ears sweet corn

1 large bunch kale, stems removed (about 1 pound)

1 large red bell pepper, roasted, then chopped (or buy pre-roasted)

1 green bell pepper, roasted, then chopped

1 large tomato, chopped

1/2 cup chopped sweet onion

1 garlic clove, minced

1/4 cup olive oil (extra-virgin)

1/4 cup chopped cilantro

1/4 cup chopped basil

Juice and zest of one lemon

1-1/2 teaspoons Cajun spice seasoning*

Salt, to taste

All you do:

1. Bring 2 quarts of water to a boil in a large pot; add ears of corn. Boil 5 minutes. Remove corn and reserve cooking water. If using ears, let cool and then slice off kernels. If using frozen corn, steam in microwave with small amount of water for 3-4 minutes.

2. Return corn water to a boil and add kale. (Or use fresh water if not using ears of corn). Cook until kale is tender and still bright green, about five minutes. Transfer to a colander to drain and cool. Squeeze out excess liquid with your hands and finely chop. Toss kale with corn kernels, peppers, tomato, onion, garlic, olive oil, cilantro, basil, lemon juice and zest, and Cajun seasoning in a large bowl until well-combined. Season with salt, if needed.

* If you don’t have a Cajun seasoning mix, make your own by combining 1/4 tsp salt and a big pinch each of cayenne pepper, freshly ground black pepper, dry mustard, crushed fennel seeds and dried thyme.

Serves 4.

Source: Chef Evan Sikkema, Locust St. Hy-Vee Chef, Dubuque, Iowa.

Nutrition facts per serving: 300 calories, 16 g fat, 38 g carbohydrate, 6 g fiber, 8 g protein, 260 mg sodium.