Greens like spinach, kale and collard greens are high in antioxidants called lutein and zeaxanthin. These plant pigments can help prevent macular degeneration and cataracts. Other good sources of lutein and zeaxanthin are peas, broccoli and avocados.
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts. Most people who eat Western diets don't get enough of them.
Spinach contains lutein and zeaxanthin, which have a generous amount of powerful antioxidants needed for lowering the risk of developing macular degeneration.
FOOD SOURCES OF LUTEIN
Even though lutein actually has a yellowish color, it's found in the highest amounts in green, leafy vegetables like kale, spinach and collard greens (their green chlorophyll masks the yellow pigments). Zucchini, squash, broccoli, corn, peas and brussels sprouts also provide lutein.
The highest content of lutein among berries, amounting to 1.53 mg/100 g, has been assayed in blueberry [5].
When spinach is fried at high temperatures a large amount of lutein is destroyed after only two minutes. Steaming the spinach also resulted in a loss of lutein.
People who eat dark, leafy greens, such as spinach, kale, collard greens, and watercress tend to have a lower risk of AMD.
Research suggests that a high fiber diet of fruits, vegetables, whole-grain toast, and oats can significantly benefit people with macular degeneration.
Kale. Dark green leafy vegetables like kale, spinach and broccoli are rich in the antioxidants lutein and zeaxanthin, which are present in high concentrations in the retina. These antioxidants act as a filter and protect the retina from damaging blue light.
Individuals who suffer from AMD can benefit from taking foods with vitamin C as they slow the progression of the condition. Citrus fruits like oranges and tangerines are good sources. Peaches, apples, and bananas also have plenty of vitamin C.
Either way, the nutrients found in avocados can save your eyes from damaging, oxidative stress that leads to poor vision. In addition to beta-carotene and vitamins B6, C, and E, avocados also contain lutein. Lutein prevents macular degeneration, cataracts, and other age-related eye issues.
1. Blueberries. These violet-hued gems are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection, notes Johanna Seddon, M.D., an expert on macular degeneration and coauthor of Eat Right for Your Sight.
Drinking orange juice can reduce the risk of macular degeneration by up to 60% This is due to the flavonoids oranges possess that offer anti-inflammatory and immune system benefits. Carrot Juice is a great source of beta-carotene that is a vitamin which is one of the most powerful antioxidants!
Broccoli has always been known to help enhance vision, and may be an even better food than carrots. Broccoli has been shown to naturally fight different types of cancers and vision loss, namely age-related macular degeneration.
It's healthy. Eggs also contain lutein, zeaxanthin and zinc, which have been shown to reduce macular degeneration.
Sweet Potatoes: The Color of Health
These orange tubers are a good source of beta carotene, which may slow progress of macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk of eye infections.
It is believed to help prevent eye diseases including age-related macular degeneration, diabetic retinopathy and glaucoma; all of which are prevalent causes of blindness. Vitamin A1 or Retinol is another important nutrient found in cheese. This vital nutrient is responsible for creating a barrier for your eyes.
Eating healthy, getting regular exercise, and quitting smoking can also help. If you have intermediate AMD in 1 or both eyes, special dietary supplements (vitamins and minerals) may be able to stop it from turning into late AMD. If you have late AMD in only 1 eye, these supplements may slow down AMD in your other eye.
Bring a pot of water to boil, dip the spinach in it for 1 minute. Take out the blanched spinach and immediately plunge it in a pot of cold water. This method is the most effective and recommended! Blanched spinach is perfectly cooked, harmful bacteria are killed, and the spinach does not lose its nutrients.
Spinach. The leafy green is packed with nutrients, but you'll absorb more calcium and iron if you eat it cooked. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures.
Now, new research from Linköping University in Sweden reveals that eating spinach in the form of a smoothie or juice, combined with some fat, is actually the most efficient way to absorb lutein from spinach in our diet.