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Nutrition For Your Eyes “Let The Sun Shine…”


Although Long Island is having a mild winter, we are not out and about as much. We are therefore not soaking up as much sunshine as in the warmer months of the year. The sun is the body’s best source of vitamin D. Just 15 minutes a day in the warm sunshine can stimulate your body to make the vitamin D you need.

Our body needs vitamin D to help it absorb calcium, strengthen our muscles, keep our immune system in check and protect our eyes. If the sun isn’t shining or you can’t catch some rays daily, you can get your daily dose of vitamin D with supplements or through your diet. Foods that are naturally high in vitamin D include egg yolks, seafood, grains, and fortified dairy products.Vitamin D has been shown to help reduce inflammation, curtail dry eye syndrome and help improve vision. Vitamin D may also offer protection against Macular Degeneration (AMD), one of the leading causes of blindness.

As you can see vitamin D is a good vitamin to help your body and eyes stay healthy. It is also free if you get out on a beautiful sunny day and soak up the rays. Just remember to wear protective sunglasses to shield your eyes from harmful ultraviolet rays. If you can’t get some sunshine on your face, try the recipe below. It is filled with flavor, vitamins, and color. As Helen Keller said, “Keep your face to the sun and you will never see the shadows.


Shakshuka is North African in origin but has become popular in many different countries especially in Israel where it is eaten for breakfast or lunch. The recipe is quick to make, makes use of leftovers, and can adapt to any cultural cuisine. Enjoy!


Olive oil, Onions, Garlic, Peppers (your choice), Tomato Sauce (homemade or your favorite jarred) or a 15oz  can of diced tomatoes

Optional: assorted chopped seasonal vegetables, chopped greens, mushrooms, cheese, Salt, pepper to taste. Any spice you would like to use. Cumin, basil, parsley to taste.

Eggs: At least one for each person eating


Start by chopping the onion, garlic, peppers, and any other veggies you are going to use. Heat a large frying pan and add some olive oil. Add the onion and peppers to the pan and cook until they start to soften. If using your leftover veggies add them now with the tomato sauce and your spice choice. Simmer the mixture for about 10 minutes until the sauce thickens. Make little wells in the sauce with the back of a big spoon and crack the eggs into them. If using cheese sprinkle it over the entire pan. The eggs should simmer in the sauce for 8 to 10 minutes or until the whites are set and the yolks are still runny. Cover the pan if you wish to cook the eggs quicker. Remove from heat, let the dish set for a few minutes, then spoon the eggs on to plates with the tomato veggie sauce.

Enjoy with warm crusty bread and yogurt for breakfast or brunch. Add a salad for a yummy lunch

Peggy Kessler