Macular degeneration (MD) causes more cases of blindness than glaucoma and cataracts put together, the American Macular Degeneration Foundation (AMDF) reports. Maintaining a healthy body weight, exercising regularly and eating a healthy diet can significantly reduce your risk of MD. Additionally, a pair of potent antioxidants -- lutein and zeaxanthin -- can shield your eyes from the damage that leads to MD. Consider eating foods high in lutein and zeaxanthin along with a heart healthy diet.
Orange Bell Pepper
Orange bell peppers contain more zeaxanthin than any other vegetable, the AMDF reports. Elizabeth J. Johnson of Tufts University reports in the September 2010 issue of the "Journal of the American Dietetic Association" that people tend to eat less zeaxanthin-rich foods as they age. You can chop bell peppers and enjoy them as a healthy snack, toss them into salads or use them in stir fries.
Eggs
The yolk of an egg contains an abundance of lutein and zeaxanthin. However, eggs have many people running for the hills because of their high cholesterol content. Fortunately, Elizabeth F. Goodrow of the University of Massachusetts reports that eating a single egg per day can boost levels of lutein and zeaxanthin circulating in the blood without increasing "bad," or LDL, cholesterol. In research published in the October 2006 issue of the "Journal of Nutrition," Goodrow and colleagues found that eating one egg per day for five weeks increased blood lutein and zeaxanthin by more than a third. Eggs can be eaten hard boiled, in a veggie omelet or even as a meat substitute at dinnertime.
Corn
The yellow pigment in corn is largely lutein, the AMDF states. In fact, no vegetable contains more lutein than yellow corn. Canned, fresh, or frozen corn are all excellent sources of lutein-rich corn.
Kale
Kale and other green leafy vegetables are abundant in lutein. The AMDF cites a Harvard University research study that found that eating 6 mg of lutein per day slashed MD risk nearly in half. A single 1/2-cup serving of kale contains more than 10 mg of lutein, the AMDF adds. Other lutein-rich green leafy veggies include spinach, romaine lettuce and collard greens.
References
- AMDF: What Is Macular Degeneration?
- AMDF: Improved Nutrition May Reduce Risk of Age-related Macular Degeneration
- "Journal of Nutrition": Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations
- "Journal of the American Dietetic Association": Intake of Lutein and Zeaxanthin Differ with Age, Sex, and Ethnicity
