Antioxidants—Your Greatest Allies for Healthy Eyes

Dr. Brooke Azie-Rentz
 

antioxidantsThe job of an antioxidant compound is to neutralize dangerous free radicals in your body, including your eyes. A few of the antioxidants that have been shown to be of particular benefit to your eyes include:

  • Lutein – a naturally occurring carotenoid, found in green leafy vegetables, as well as yellow and orange fruits and vegetables.  The highest concentration of lutein in your eyes is in your macula – the tiny central part of your retina responsible for straight-ahead and detailed vision. More specifically, lutein is found in the macular pigment, and is known for helping to protect your central vision.

Lutein Content of Foods:

Food Mg / serving
Kale (raw) 26.5 / 1 cup
Kale (cooked) 23.7 / 1 cup
Spinach (cooked) 20.4 / 1 cup
Collards (cooked) 14.6 / 1 cup
Turnip greens (cooked) 12.2 / 1 cup
Green peas (cooked) 4.1 / 1 cup
Spinach (raw) 3.7 / 1 cup
Corn (cooked) 1.5 / 1 cup
Broccoli (raw) 1.3 / 1 cup
Romaine lettuce (raw) 1.1 / 1 cup
Green beans (cooked) 0.9 / 1 cup
Broccoli (cooked) 0.8 / 1/2 cup
Papaya (raw) 0.3 / 1 large
Egg 0.2 / 1 large
Orange (raw) 0.2 / 1 large
U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2005. USDA National Nutrient Database for Standard Reference, Release 20 (2007), Nutrient Data Laboratory Home Page http://www.ars.usda.gov/main/site_main.htm?modecode=12354500
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