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–+ servings

Mango Pico de Gallo

A colorful recipe for macular degeneration. With its clean, sharp flavors, this dish makes a pretty first course or side dish to fish tacos. A good rule of thumb with eye health and best foods for macular degeneration, is to eat colorful vegetables and fruits every day, since they are foods high in lutein and zeaxanthin.
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Course Snack
Cuisine Mexican
Servings 4
Calories 85 kcal

Ingredients
  

  • 2 cups mangoes, peeled, seeded, and diced
  • 1 small red onion, finely diced
  • 2 tbsp freshly squeezed lime juice
  • 1 garlic clove, minced
  • 2 cucumbers, peeled, seeded, and diced
  • 1/2 jalapeño pepper, cored, seeded, and diced
  • 2 tbsp diced yellow or red bell pepper
  • 2 tbsp freshly shredded mint leaves
  • sea salt
  • Freshly ground black pepper

Instructions
 

  • Combine all the ingredients in a large bowl. Cover and refrigerate until ready to serve.

Notes

Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration,  BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD, ScM.  Copyright © 2015 American Macular Degeneration Foundation. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Nutrition

Serving: 1cupCalories: 85kcalProtein: 2gFat: 1gSaturated Fat: 1gSodium: 157mgFiber: 3gVitamin A: 1255IUVitamin C: 48mgVitamin E: 1IUBeta-carotene: 731μgLycopene: 3μgLutein and zeaxanthin: 60μg
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