Several studies have shown that an increase in the consumption of foods rich in certain carotenoids like Lutein, in particular dark green, leafy vegetables, decreases the progression of macular degeneration, a leading cause of vision loss.

Eating foods rich in carotenoids like lutein decreases the risk of developing macular degeneration

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. This carotenoid protects the macular pigment layer by increasing its density. Furthermore, it is capable of absorbing the sun’s harmful blue light spectrum and neutralizing harmful free radicals.

Researchers have found that eating just 6 grams daily was enough to reduce the risk of the progression of macular degeneration by 43%. Although studies have suggested that individuals differ in their ability to absorb nutrients from food into their bodies.

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 carotenoid-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). Other common foods: turnip greens, broccoli, corn, peas, brussels sprouts, green beans, orange juice/oranges, papayas.

See some eye-healthy recipes here

It is important to consider getting as much of your nutrients as possible through food.