A List of Foods High in Lutein

Foods high in lutein consist of spinach and kale. Supplementation is often recommended, because foods with lutein consist of only small amounts of the carotenoid.

For example, one cup of cooked spinach contains only 6mg of the antioxidant. For preventing or reversing macular degeneration, that is probably not enough. Most health experts advise 10-20mg per day, with 50mg being preferable, due to the nutrient's antioxidant activity.

The Food Pyramid

It is foremost to eat a discrete diet. The basic foundation of your food pyramid should be vegetables and fruits. On top of that should be whole grains, such as oatmeal and wild rice. The old food pyramid that you used to see hanging on the walls of elementary schools was created by definite food associations, such as the American Dairy Association. New study indicates that 1-2 servings of low-fat dairy per week are sufficient, as long as you get enough vitamin D from moderate sun exposure or a dietary supplement.

If you focused on foods high in lutein, in order to get even 20mg, you would miss out on other foremost micronutrients, such as anthocyanins, rutin, lycopene and luteolin. Some of the more potent antioxidants are found in plants that most citizen don't eat. Bilberry and blue-green algae are examples.

Others are found only in spices, which are not consumed in large enough quantities to absolutely furnish the nutritional value. Piperine in black pepper and curcumin in turmeric are examples of potent antioxidants and natural anti-inflammatories, but a good health supplement is the only way to take advantage of them.

You could eat foods with lutein all day long, but you would probably get tired of them. Spinach and kale get old after a while. Other foods with lutein consist of broccoli, zucchini and yellow corn. Yellow corn is also a good source of zeaxanthin, someone else nutrient foremost to the eye. However, yellow corn tends to be an "inflammatory" food. citizen with irritable or inflammatory bowel, as well as ulcerative colitis should avoid it.

Other foods high in lutein consist of romaine lettuce, garden peas (not sweet peas) and Brussels sprouts. If you find none of the foods with lutein appealing, don't worry.

There are dozens of supplements on the store that consist of it. You just have to assess them carefully, in order to get the best value and the most benefits.

Egg yolks are one of the foods high in lutein, but entertaining more than one or two eggs per week could cause other problems. While eggs are extremely nutritious, they are also high in fat. Too much fat in the diet is one of the risk factors for macular degeneration, as well as many other diseases.

So, growth your intake of the vegetable foods with lutein, but just to be sure, take a supplement, too.

The best option for supplementation is one that contains zeaxanthin (Zee-a-Zan-thin), bilberry extract and a collection of other nutrients, along with primary vitamins and minerals.

Try to eat some foods high in lutein every day, but not to the exclusion of other foremost nutrients.

A List of Foods High in Lutein