lutein and zeaxanthin

Lutein and Zeaxanthin: Save Your Sight with Spinach (and Eggs and Kale!)

by Kelley Herring on December 6, 2012

If you want to keep your vision crystal clear, don’t skimp on the salad.

Lutein and Zeaxanthin: A Powerful Duo for Your Sight

Recent research published in the Archives of Ophthalmology cites lutein and zeaxanthin—two nutrients found in eggs, spinach and other leafy green vegetables—as nature’s most potent peeper protectors.

In addition to giving fruits and vegetables (and egg yolks) their yellow hue, lutein and zeaxanthin help ward off blindness by allowing the eyes to filter harmful short-wavelength light, reducing damage to the macula.

In fact, people getting the most lutein and zeaxanthin in their diet had 35 percent less chance of developing age-related macular degeneration (AMD) compared to those getting the least in this study.

Get More Sight-Saving Nutrients

You can get these sight-saving nutrients in:

  • eggs yolks
  • spinach
  • kale
  • turnip greens
  • collard greens
  • romaine lettuce
  • broccoli
  • zucchini
  • garden peas
  • Brussels sprouts

And to get the maximum benefit, add a little healthy fat to these sight-boosting foods. Lutein and zeaxanthin are fat-soluble, so adding fat will help your body absorb more. The best fat to use? Try grass-fed butter, macadamia nut oil, avocado oil, coconut oil, olive oil and AVOID using vegetable oils which harm vision.



About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.

Age-Related Eye Disease Study Research Group, SanGiovanni JP, Chew EY, Clemons TE, Ferris FL 3rd, Gensler G, Lindblad AS, Milton RC, Seddon JM, Sperduto RD. The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study: AREDS Report No. 22. Arch Ophthalmol. 2007 Sep;125(9):1225-32.

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