Lutein is one of a group of compounds known as the carotenoids, which are antioxidants that are related to vitamin A. This particular compound is one of the most important antioxidants for eye health, especially for the prevention of macular degeneration. Along with zeaxanthin, lutein comprises part of the macular region of the eye and protects eye cells from damaging UV rays from the sun. Getting a lot of this compound in your diet is also connected with a reduced risk of prostate cancer. What are the best food sources of lutein? What should you be eating to make sure you are including this invaluable compound in your diet?
To ensure healthy eyes eat your dark green leafy vegetables. One-half cup of cooked spinach contains 6.3 mg of lutein, enough to reduce your chances of developing macular degeneration by 43 percent if consumed daily, according to one the American Macular Degeneration Foundation. Other greens, and optimal food sources of lutein, include kale, collard greens, broccoli and turnip greens. These vegetables are also high in other carotenoids, as well as vitamins C and E, all cell-protecting antioxidants.
Orange and Yellow Fruits and Veggies
Don’t stop with leafy greens. Orange and yellow fruits and vegetables are also good sources of lutein. Include yellow corn, winter squash, carrots, and yellow and orange sweet peppers in your diet on a regular basis. Trying to eat one serving of any of these vegetables each day is a great way to maintain eye health, but also to encourage healthy skin and to prevent some forms of cancer.
Brightly colored fruits have also been found to contain lutein. Grapes, orange juice and kiwi are some of the best sources. Delicious and sweet mangos, nectarines and honeydew melon also supply this antioxidant, although not in very high quantities. Still, eating a variety of fruits and vegetables, from green spinach to bright orange peppers, is a great way to ensure that you are getting lots of lutein in your diet as well as a complex blend of other antioxidants and nutrients.
Egg Yolks
Aside from fruits and vegetables, eggs are a great food sources of lutein, as well as zeaxanthin. The egg yolks in particular are high in these antioxidants. While yolks do contain cholesterol, they remain a nutrient-rich food source. Try including eggs in your diet once a week to boost your lutein consumption.
Much of the lutein absorbed by the body ends up in eye tissue. Eating plenty of food sources of this antioxidant is a way to protect eyes and to prevent macular degeneration and even the formation of cataracts. Despite the variety of foods containing lutein, many people do get enough of this antioxidant in their diet. Make fruit and vegetable consumption a priority, especially focusing on dark greens and brightly colored fruits and vegetables.
Sources
Macular Degeneration Association
Balch, Phyllis A. ” Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
