| p>Lots of people want to know how much lutein | | | | food of other kinds, but only in very small |
| is in food, because it is one of the micronutrients | | | | amounts. The list below includes some of the best |
| that are recommended for the prevention of | | | | sources, other than leafy greens. |
| age-related macular degeneration (ARMD) and | | | | 1 cup cooked corn contains 1.5mg |
| continued good vision. So, here's a look at the | | | | 1 cup raw broccoli contains 1.3mg |
| foods that are good sources of the micronutrient. | | | | 1 cup raw romaine lettuce contains 1.1mg |
| They contain zeaxanthin, too, which is a similar | | | | 1 cup cooked green beans contains .9mg |
| compound that is also found inside of the eye. | | | | 1 large raw papaya contains .3mg |
| The very best source is kale or borecole. It's a | | | | 1 large egg contains .2mg |
| member of the cabbage family, but the leaves do | | | | 1 larger raw orange contains .2mg |
| not form a central head. | | | | The measurements were taken by the USDA |
| Kale can be eaten raw or cooked. It loses some | | | | during a study conducted in 2005. The total |
| of its nutritional value during the cooking process, | | | | includes both lutein and zeaxanthin. Because they |
| but at 23.7mg per cup, it is still the most lutein-rich | | | | are so similar on a molecular level, it is hard to |
| food, even when cooked. A cup of raw kale | | | | measure each one individually, although zeaxanthin |
| provides 26.5mg of the micronutrient. | | | | is known to be present in even smaller quantities. |
| Kale is popular throughout the world and is found | | | | Considering how little lutein is in food, |
| in traditional dishes from the Netherlands, Ireland, | | | | supplementation may be the best option. The |
| Portugal, Africa and Asia. In one study group, a | | | | measurements taken by the USDA are only |
| cup of cooked kale was eaten by volunteers with | | | | estimates or guidelines. The actual nutritional value |
| ARMD every day for six months. After the study | | | | of foods varies from one plant to the next or |
| was completed, they continued with the eating | | | | one season to another. They style of cooking |
| habit, because their vision had improved. | | | | affects the nutritive value and there is always the |
| Lutein is in food stuff like spinach, collards and | | | | question of how well the nutrients are absorbed |
| turnip greens, too. Cooking those leafy greens | | | | into the bloodstream. |
| concentrates the nutritional value; instead of | | | | The best supplements are derived from |
| decreasing it. For example, a cup of cooked | | | | marigolds, because the concentration of the |
| spinach contains 20mg, but a cup of the raw | | | | pigments is higher in those plants than in others. It |
| leaves contains only 3.7mg. | | | | is possible to get 50mg per day with a |
| Judging from the research, it takes about 20mg | | | | supplement, more than double what lutein is in |
| per day to keep the retinal pigment dense and | | | | food, as well as 10mg of zeaxanthin. That's |
| protective. If you're not a fan of leafy greens, | | | | enough to keep our eyes healthy. |
| getting that much could be difficult. Lutein is in | | | | |