Lutein and Macular DegenerationThoroughly wash ALL fresh spinach.  Several studies have shown that an increase in the consumption of foods rich in certain carotenoids, in particular dark green, leafy vegetables, decreases the progression of macular degeneration, a leading cause of vision loss.
One carotenoid in particular, Lutein, has been found to reduce the risk of the worsening macular degeneration. Lutein is a pigment found in dark, green, leafy vegetables, including spinach, collard greens and kale, among others. Lutein protects the macular pigment layer by increasing its density and by absorbing the sun's harmful blue light spectrum and neutralizing harmful free radicals. Researchers have found that eating just 6 grams of lutein daily was enough to reduce the risk of the progression of macular degeneration by 43%. What if I already have macular degeneration? Studies have also indicated that eating foods rich in carotenoids decreases the risk of developing advanced macular degeneration and wet macular degeneration.
How much Lutein do I need to eat?The good news is...not much! Here is a list of lutein-rich foods and their serving sizes. - 2.1 ounces of cooked spinach
- 1.5 ounces of collard greens
- 1.8 ounces of watercress
- 1 ounce of kale
- 6 ounces of celery (about 3 stalks)
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