Kale: A Superfood for Better Vision

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You have probably heard of the term “superfood” (foods that have a significantly higher nutritional value than most others) floating around the blogosphere. Kale is a true superfood! Not only is it good for your body, but also the health of your eyes.

Kale is full of the carotenoids Lutein and Zeaxanthin which function as antioxidants in the lens and retina. Kale is also  full of Vitamin K, Vitamin A, Vitamin C and Vitamin B6. It’s abundance of phytochemicals, which provide a variety of health benefits, are what  truly makes kale a superfood.

In the recipe below, kale is combined with sweet potatoes (also full of antioxidants and Vitamin A) for a powerhouse meal that will not only appease your taste buds but will give your eyes a nutritional boost.

Sweet Potato Black Bean Skillet

Adapted from: http://www.goop.com/recipes/lunch/sweet-potato-black-bean-kale-skillet

Serves 2-4


    • 2 sweet potatoes
    • 1 can black beans, rinsed and drained
    • 2 hearty handfuls kale, torn into bite-size pieces
    • 1 lime
    • olive oil (or use vegetable broth to reduce the oil content)
    • pinch of cumin
    • sea salt
    • freshly ground pepper


1. Cut sweet potatoes in half lengthwise. Lay cut surface flat on a cutting board and slice in half again lengthwise. Then, slice into ¼ inch thick pieces.

2. Place large sauté pan over medium high heat and drizzle with olive oil. Add sweet potatoes and cumin to pan and cook for a minute until they begin to brown, stirring throughout to coat (if you wait to add salt and pepper, the potatoes will brown up a little better). Cover after a minute; bring the heat down to medium and let cook for about 5-8 minutes, stirring once or twice, until they’ve softened up.

3. Add black beans. Stir to mix. Add kale, season with salt and pepper, mix and cover. Let cook for 2-3 minutes, uncover and stir. (If it’s feeling a bit too dry at this point, drizzle a little more olive oil.) Cook for another minute or so until kale is cooked to your liking.

4. Drizzle with lime and serve with avocado slices, cilantro, warm tortillas and sour cream if desired.


Share pictures of your eye healthy creations with us on Instagram @VSPVisionCare with the hashtag #superfood.


This is a guest post by VSP Global employee, Pamela Kroft.



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