Lutein and Macular Degeneration
Thoroughly wash ALL fresh spinach.
 Several
studies have shown that an increase in the
consumption of foods rich in certain carotenoids, in
particular dark green, leafy vegetables, decreases
the progression of
macular degeneration, a
leading cause of vision loss. One carotenoid in
particular, Lutein, has been found to reduce the
risk of the worsening macular degeneration. Lutein is a pigment found
in dark, green, leafy vegetables, including
spinach,
collard greens and kale, among others. Lutein
protects the
macular pigment layer by increasing its
density and by absorbing the sun's harmful blue
light spectrum and neutralizing harmful free
radicals. Researchers have found that eating just 6 grams of lutein daily was enough to reduce the risk of
the progression of macular degeneration by 43%. What if
I already have macular degeneration? Studies
have also indicated that eating foods rich in
carotenoids decreases the risk of developing advanced
macular degeneration and wet macular degeneration.
How much Lutein do I need to eat?The good
news is...not much! Here is a list of lutein-rich
foods and their serving sizes.
- 2.1 ounces of cooked spinach
- 1.5 ounces of collard greens
- 1.8 ounces of watercress
- 1 ounce of kale
- 6 ounces of celery (about 3 stalks)
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