Diet for EYESIGHT
Lutein and zeaxanthin are both important nutrients for eye health, 6 as both of them are found in high concentrations in your macula—the small central part of your retina responsible for detailed central vision. More specifically, lutein is also found in your macular pigment – known for helping to protect your central vision and aid in blue light absorption—and zeaxanthin is found in your retina. Estimated daily dose of lutein is 10 mg per day, and at 2 mg/day for zeaxanthin. Both lutein and zeaxanthin are primarily found in green leafy vegetables, although zeaxanthin is far scarcer than lutein. Kale and spinach are two of the most lutein-rich foods, but you'll also find it in carrots, squash, and other orange and yellow fruits and vegetables. Both lutein and zeaxanthin are carotenoids called xanthophylls, which give plants and vegetables their yellow-orange color, and the name" lutein" comes from the Latin word" luteus, which means" yellow. If you remember this, it may help you pick out vegetables that are likely to contain higher amounts of these two nutrients. Egg yolk is another source of both lutein and zeaxanthin that is well absorbed by your body
Most of the dark green leafy vegetables, previously recommended for a higher intake of lutein and zeaxanthin, have 15-47 percent of lutein, but a very low content (0-3 percent) of zeaxanthin. Study shows that fruits and vegetables of various colors can be consumed to increase dietary intake of lutein and zeaxanthi It is also important to note that lutein is an oil-soluble nutrient, so if you eat the vegetables without some oil or butter your body can't absorb the lutein. Adding a little bit of healthy fat, such as olive oil, coconut oil, or raw organic butter, will maximize your lutein absorption.
Lutein content in food
FoodMg / serving Orange (Raw)0.2/1 large
Spinach (cooked)20.4 / 1 cup
Papaya (Raw)0.3/1 large
Turnip greens (cooked)12.2 / 1 cup
Green peas (cooked)4.1 / 1 cup
Spinach (raw)3.7 / 1 cup
Corn (cooked)1.5 / 1 cup
Broccoli (raw)1.3 / 1 cup
Broccoli (cooked)0.8 / 1/2 cup
Green beans (cooked)0.9 / 1 cup.
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