Obtain Natural Lutein From a Variety of Vegetables and Eggs

Are you experiencing “premature aging” of your eyes due to excessive use of electronic devices? Experts suggest that in addition to developing good eye habits, supplementing your diet with “lutein” is crucial to protecting eye health.

Lutein is a type of carotenoid with unique light-absorbing properties that help the body filter harmful blue light. However, the human body cannot synthesize it on its own; it must be obtained from food. According to research published on WebMD, consuming about 6 milligrams of lutein daily benefits health. Still, most people only get 1.8 to 1.9 milligrams from their diet each day.

Getting enough lutein has multiple health benefits. Studies have shown it can prevent age-related vision decline and cataracts and can even improve these conditions if they are already present. It enhances cognitive function and improves memory, learning efficiency, and fluency. As an antioxidant, it protects skin cells from UV damage, improves skin tone, and delays skin aging.

How to supplement lutein

Lutein is a significant component of the pigments in vegetables, fruits, and flowers and is also commonly found in dark green vegetables and green-orange fruits. Yellow fruits and vegetables include corn, goji berries, pumpkin, and egg yolks. Dark green vegetables include spinach, kale, broccoli, sweet potato leaves, cilantro, lettuce, edamame, and asparagus — green-orange fruits such as kiwi, grapes, and oranges.

Since lutein is a fat-soluble nutrient, cooking with healthy fats like olive oil can enhance the body’s absorption. Cooking at low temperatures for short periods can also help retain more of this nutrient. Consider taking supplements if you cannot get enough from your daily diet.

Which fruits and vegetables have the highest lutein content?

According to a medically reviewed report published by WebMD, the following eight foods have the highest lutein content:

1. Kale: Dark green kale is rich in lutein. One cup (240 ml) of raw kale contains about 11 milligrams, nearly twice the recommended daily amount. However, cooking kale reduces its content by about half, but the remaining amount still meets the daily recommended intake.
2. Spinach: Spinach is rich in iron, vitamin K, and magnesium, making it an important source of essential vitamins and minerals. One cup of raw spinach contains 8 milligrams of lutein. Notably, cooked spinach increases the content from 8 to 16 milligrams.
3. Romaine lettuce: Romaine lettuce is a dark green leafy vegetable with crisp leaves and a fresh taste. Two cups of chopped lettuce salad contain a significant amount of lutein, approximately 4 milligrams. To increase your intake, add a handful of green beans or broccoli to your lunch, adding 1 to 2 milligrams of lutein.
4. Corn: The yellow color of corn comes from lutein, with each cup containing about 3.6 milligrams. Corn products on the market also have high lutein content, such as a 6-inch corn tortilla containing 4 milligrams and nine corn chips containing 1.7 milligrams.
5. Bell peppers: Bell peppers are an excellent source of vitamin C and contain various carotenoids, including lutein. Although each color of bell pepper has its nutritional advantages, green bell peppers have the highest content, up to 1.4 milligrams.
6. Parsley: With its delicate and balanced flavor, parsley is a staple in many recipes. Adding half a cup of parsley to soups, stir-fries, or smoothies can provide 1.2 milligrams of lutein.
7. Pistachios: Pistachios have the highest lutein content among all nuts, with 1.4 milligrams per ounce. Although pistachios have lower fat content than many other nuts, they are still high in calories per serving, so intake should be controlled to avoid weight gain.
8. Eggs: Although the lutein content in each egg may vary, on average, one egg yolk contains about 0.1 milligrams. While egg yolks are not the richest source of this nutrient, studies show that eggs are an excellent way to obtain lutein because they contain healthy fats that help the body absorb it more effectively.

The eyes need a variety of nutrients in addition to lutein. Therefore, in addition to consuming foods rich in lutein, it is also important to maintain a balanced diet and intake of various nutrients. Pay attention to eye health by getting enough sleep, avoiding excessive eye strain, preventing damage from strong light, and developing the habit of regular eye check-ups.

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