| Foods high in lutein include spinach and kale. | | | | take advantage of them. |
| Supplementation is often recommended, because | | | | You could eat foods with lutein all day long, but |
| foods with lutein contain only small amounts of | | | | you would probably get tired of them. Spinach |
| the carotenoid. | | | | and kale get old after a while. Other foods with |
| For example, one cup of cooked spinach contains | | | | lutein include broccoli, zucchini and yellow corn. |
| only 6mg of the antioxidant. For preventing or | | | | Yellow corn is also a good source of zeaxanthin, |
| reversing macular degeneration, that is probably | | | | another nutrient important to the eye. However, |
| not enough. Most health experts recommend | | | | yellow corn tends to be an "inflammatory" food. |
| 10-20mg per day, with 50mg being preferable, | | | | People with irritable or inflammatory bowel, as well |
| due to the nutrient's antioxidant activity. | | | | as ulcerative colitis should avoid it. |
| It is important to eat a varied diet. The basic | | | | Other foods high in lutein include romaine lettuce, |
| foundation of your food pyramid should be | | | | garden peas (not sweet peas) and Brussels |
| vegetables and fruits. On top of that should be | | | | sprouts. If you find none of the foods with lutein |
| whole grains, such as oatmeal and wild rice. The | | | | appealing, don't worry. |
| old food pyramid that you used to see hanging on | | | | There are dozens of supplements on the market |
| the walls of elementary schools was created by | | | | that contain it. You just have to compare them |
| specific food associations, such as the American | | | | carefully, in order to get the best value and the |
| Dairy Association. New research indicates that 1-2 | | | | most benefits. |
| servings of low-fat dairy per week are sufficient, | | | | Egg yolks are one of the foods high in lutein, but |
| as long as you get enough vitamin D from | | | | consuming more than one or two eggs per week |
| moderate sun exposure or a dietary supplement. | | | | could cause other problems. While eggs are highly |
| If you focused on foods high in lutein, in order to | | | | nutritious, they are also high in fat. Too much fat |
| get even 20mg, you would miss out on other | | | | in the diet is one of the risk factors for macular |
| important micronutrients, such as anthocyanins, | | | | degeneration, as well as many other diseases. |
| rutin, lycopene and luteolin. Some of the more | | | | So, increase your intake of the vegetable foods |
| potent antioxidants are found in plants that most | | | | with lutein, but just to be sure, take a |
| people don't eat. Bilberry and blue-green algae are | | | | supplement, too. |
| examples. | | | | The best choice for supplementation is one that |
| Others are found only in spices, which are not | | | | contains zeaxanthin (Zee-a-ZAN-thin), bilberry |
| consumed in large enough quantities to actually | | | | extract and a variety of other nutrients, including |
| provide the nutritional value. Piperine in black | | | | essential vitamins and minerals. |
| pepper and curcumin in turmeric are examples of | | | | Try to eat some foods high in lutein every day, |
| potent antioxidants and natural anti-inflammatories, | | | | but not to the exclusion of other important |
| but a good health supplement is the only way to | | | | nutrients. |