Avocados for Healthy Eyes and Better Cognition
February is not only National Avocado Month, it’s also Macular Degeneration Awareness Month. Did you know that avocados play a key role in eye and brain health? They contain lutein, a carotenoid that is the colorful antioxidant pigment in fruit and vegetables. Lutein is essential to eye and brain health.
In a recent study, 40 healthy adults, age 50 or older, ate one avocado per day, or a medium potato or one cup of chickpeas instead, as part of their regular diet. Each avocado provided about 369 mcg of lutein.
After six months, lutein levels had increased by 15 percent in the non-avocado group and 25 percent for the avocado group. The avocado group also saw a 26 percent increase in macular pigment density of the eye, and had improved attention and memory in cognitive tests.
Reference: Nutrients; 2017, Vol. 9, No. 9, 919.
Shop Organic Avocados at Martindale’s
This is a great time to buy avocados – not only are they in season, Martindale’s has plenty of organic avocados for sale in our fresh produce section. To give you some added incentive, here’s a tasty black bean salad featuring all the goodness of avocados!
Avocado Black Bean Salad
Good health never tasted so good! Enjoy this fresh, hydrating salad brimming with fresh avocados and vegetables.
2 ripe avocados, peeled & cubed
1 pint cherry tomatoes, halved
2/3 C. cooked black beans, drained and rinsed
1/2 C. cooked corn
1/2 medium red onion, finely chopped
1 jalepeno pepper, seeded and minced
2 tbsp. fresh cilantro, chopped
1/4 C. extra virgin olive or preferred oil
1 organic lime, juice and zest only
1/4 tsp. cumin
Fresh ground pepper & sea salt to taste
Optional: Shake of red pepper flakes or dash of hot sauce
Directions: Combine salad ingredients in a large bowl. Separately, whisk together oil, juice and zest, cumin and fresh pepper and sea salt. Toss with salad until well combined. Enjoy immediately.
These statements have not been evaluated by the FDA. They are not intended to treat, diagnose, cure or prevent any disease.