If adults living in the United States simply ate more lutein in their diet, more than $2 billion would be saved in health care costs, according to the Lutein Information Bureau. Lutein is an antioxidant that helps shield your eyes from damage. People that eat lutein tend to have lower rates of macular degeneration -- a leading cause of blindness in older people. Choose these four foods that have lutein to promote the health of your eyes.
Kale
Consuming at least 6 mg of lutein per day significantly reduces your risk of macular degeneration, the American Optometric Association states. Kale is a healthy green leafy vegetable bursting with lutein. A single 1-cup serving of kale contains more than 25 mg of lutein, according to the Lutein Information Bureau. Kale can be used in stir fries, salads or tossed into stews and soups.
Turnip Greens
Eating 1 cup of turnip greens give your body more than 12 g of lutein, the Lutein Information Bureau reports. In addition to lutein, intake of cruciferous vegetables like turnip greens may lower your risk of certain cancers, the March 2009 "Cancer Prevention Research" reports. Try sauteing or boiling turnip greens with a pinch of salt for a delicious lutein-rich side dish.
Corn
Corn contains more lutein than any other source in the food supply, the American Macular Degeneration Foundation reports. In addition to lutein, yellow corn also contains an abundance of zeaxanthin -- another antioxidant important for eye health. Corn can be consumed on the cob, steamed or canned.
Egg Yolk
Lutein is partially responsible for an egg yolk's bright yellow color. In fact, egg yolks are one of the few sources of lutein that aren't a fruit or vegetable. Eating just a single egg per day significantly boosts the lutein in your body without raising blood cholesterol, the October 2006 "Journal of Nutrition" states. In this study a group of 33 men and women older than 60 years of age were asked to eat a single egg per day. The amount of lutein in their bodies rose by an average of 26 percent.
References
- Lutein Information Bureau: Raw Foods
- American Optometric Association: Lutein and Zeaxanthin -- Eye-Friendly Nutrients
- "Cancer Prevention Research": Cruciferous Vegetable Intake and Cancer Prevention: Role of Nutrigenetics; Christine B. Ambrosone, Li Tang; 2009
- American Macular Degeneration Foundation; Improved Nutrition May Reduce Risk of Age-related Macular Degeneration; George Torrey
- "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
