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Lutein can be found mainly in the green vegetables and fruits, maize and egg yolk. It is usually accompanied by zeaxanthin. It prevents damage caused by oxidative stress, reduces retinal damage associated with age and increases the visual performance. Lutein may also protect the skin from ultraviolet (UV)-induced damage.
Foods highest in Lutein+Zeaxanthin (based on levels per 200-Calorie serving) Cereal Grains and Pasta (51) Breakfast Cereals (112) Baked Products (56).Summary Dark-green vegetables, such as kale, spinach, and broccoli, are fantastic sources of lutein and zeaxanthin. Foods like egg yolk, peppers and grapes are good sources, too.
Research seems to show that up to 20 mg of lutein daily is safe. Foods With Lutein and Zeaxanthin. Kale (1 cup) 23.8 mg.
Spinach (1 cup) 20.4 mg. Collard greens (1 cup) 14.6 mg. Turnip greens (1.
High-fat dairy foods (eggs in moderation are a good source of eye-healthy nutrients) Fatty beef, pork and lamb; Give sweets and sugary drinks the boot, too, because they spark inflammation, which generates eye-damaging free radicals. Sugary foods and fatty ones are high in calories and a major contributor to obesity, which is linked to AMD.If you are not getting enough lutein and zeaxanthin through your diet alone, consider taking daily supplements. Although there is no recommended daily intake for lutein and zeaxanthin, most recent studies show health benefits in taking 10 mg/day of a lutein supplement and 2.
Lutein and zeaxanthin are carotenoid pigments that impart yellow or orange color to various common foods such as cantaloupe, pasta, corn, carrots, orange/yellow peppers, fish, salmon and eggs. Their role in human health, in particular the health of the eye, is well established from epidemiological, clinical and interventional studies.Some of the top lutein-rich foods to include in your diet are dark leafy greens like spinach and kale, broccoli, Brussels sprouts, eggs, oranges, and papaya.
This carotenoid is obtained from both foods and supplements, which are generally considered safe.You will know which ones when you think of foods that are bright orange and yellow like corn, sweet potatoes, carrots, squash, citrus, egg yolks and mangoes. There are also carotenoids in some foods that are green or red like tomatoes and dark, leafy greens. Lutein’s structure resembles beta-carotene and zeaxanthin, other carotenoids.
Lutein-Rich Foods Lutein is primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. You’ll also find it in orangeand yellow-colored fruits and vegetables. The word lutein actually comes from the Latin word “luteus,” which means “yellow.”.All varieties of cooked summer and winter squash, peas, yellow corn, beet greens, pumpkin, Brussels sprouts, broccoli, romaine and iceberg.
Early research suggests that high amounts of lutein in the diet are linked with a decreased risk of developing cancer of the esophagus. 15 mg of lutein three times weekly or 10 mg of lutein.The best sources of lutein (and zeaxanthin, its close relative) are dark green leafy vegetables such as kale, spinach, turnip greens, collard greens and romaine lettuce.
Broccoli, zucchini, garden peas and brussels sprouts, corn, kiwi and honeydew are also good sources.Since some vitamins are fat soluble (need fat to be absorbed) meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.
Lutein, a carotenoid found in foods like leafy greens, zucchini, eggs, kiwi fruit and apples, supports eye health throughout the lifespan. Lutein works in two ways: it protects eyes by absorbing potentially damaging light and protects against oxidative.
List of related literature:
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|from Healing with Whole Foods: Asian Traditions and Modern Nutrition|
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|from Handbook of Nutrition, Diet, and the Eye|
|from Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide|
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|from Train Your Brain For Success: Read Smarter, Remember More, and Break Your Own Records|
|from Nutrition: Science and Applications|
|from The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way|