Summer is the perfect season for smoothies, so why not combine a refreshing drink with some benefits for better vision? Here’s a list of the vitamins, minerals and compounds and the tasty ingredients they come in that, combined in your blender, make for a healthy punch in the eye.

Vitamin A and Beta Carotene Beta-carotene from fruits and vegetables converts to vitamin A in the body. Foods rich in beta-carotene? Think carrots, spinach, kale, broccoli, tomatoes, dandelion greens, mangoes, apricots, pumpkins and just about all orange and yellow fruits and vegetables as well as dark, leafy greens.

Lutein and Zeaxanthin These carotenoid compounds, are also found in foods rich in beta-carotene and are known to support eye health. In fact, both lutein and zeaxanthin are actually concentrated in the retina and lens of the eye, indicating a possible biological, protective function. Broccoli, kale and spinach are good sources.

Resveratrol Carotenoids aren’t the only plant compound that provides provide health benefits for the eyes. Resveratrol, found in red grapes, can protect the eyes from age-related macular degeneration.

So pick your favorite ingredients, toss ‘em in the blender, and make yourself an eye-healthy treat. Here’s a recipe we enjoy to get you started.

Mango-Grape Smoothie

• 1 cup of spring water
• 1 cup red grapes
• 1 mango, pit removed
• 1 cup fresh baby spinach
• 1 small carrot