Food sources of eye nutrients lutein and zeaxanthin
Green leafy vegetables (rich in folate) reduce heart disease risk and age related macular degeneration (AMD) of the eye, the leading cause of blindness in Americans over 65 years of age. Research shows that kale, collards, spinach, turnip greens and collard greens are all particularly rich in the carotenoids lutein and zeaxanthin. One 1/2 cup cooked kale has 10.3 combined milligrams of lutein and zeaxanthin, while one cup raw chopped spinach offers 6.7 milligrams, and a 1/2 cup of cooked spinach offers 6.3 milligrams. If you don’t enjoy greens, have cooked broccoli (1/2 cup is 1.7 milligrams), romaine lettuce (1 cup is 1.5 milligrams) or zucchini (1/2 cup is 1.4 milligrams).
The Cooper Clinic nutrition department's experienced dietitians help thousands of clients each year improve their diet, lose excess pounds, and enjoy optimal health. For more information or to schedule a nutrition consultation, call 972-560-2655.
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