Age Related Macular Degeneration

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What can you do to reduce the risks
    Diet (increase foods which help make Maular pigment)
vegetables rich in Lutein and Zeaxanthin Eat foods rich in lutein and zeaxanthin (or supplements).  
Increase intake of fruits and vegetables

Consuming fish (like tuna) more than once per week may be beneficial

Reduce alcohol consumption (alcohol may deplete antioxidants and carotenoids in the body)



FOOD
Lutein & Zeaxanthin per 100g
Kale, raw
40,000mcg
Kale
drained, cooked, boiled, without salt
15,800mcg
Spinach, raw
12,000mcg
Turnip Greens
drained, cooked, boiled, without salt
8,500mcg
Collards
drained, cooked, boiled, without salt
8,000mcg
Spinach
drained, cooked, boiled, without salt
7,000mcg
Lettuce, raw,  cos or romaine
      Iceberg
2,600mcg
350mcg
Peas, drained solids
green, canned
1,350mcg
Brussels Sprouts
drained, cooked, boiled, without salt
1,300mcg
Corn, drained solids
sweet, yellow, canned, whole kernel
900mcg
Carrots, baby, raw
360mcg

FOOD
Zeaxanthin
Corn, drained solids
sweet, yellow, canned, whole kernel
530mcg
Spinach, raw
330mcg
Collards
drained, cooked, boiled, without salt
260mcg
Spinach
drained, cooked, boiled, without salt
180mcg
Lettuce, raw,  cos or romaine
      Iceberg

180mcg
70mcg

Tangerines, raw
112mcg
Orange juice
frozen, concentrate, unsweetened, diluted
80mcg
Oranges, raw
75mcg
Peas, drained solids
green, canned
60mcg
Carrots, baby, raw
23mcg

Recommended daily levels
From epidemiology studies that showed positive benefits from dietary consumption of lutein and zeaxanthin, it appears as though 6 mg/day of both compounds may be necessary to detect any beneficial effect. It is difficult to predict from this data, what the ratio or level should be for prevention or intervention. The National Eye Institute (NEI) is preparing for clinical studies by doing pre-clinical dosing experiments to determine the appropriate intake level of these nutrients. The use of supplements, however, should not be substituted for eating 4-7 servings of fruits and vegetables each day.

(1mg is 1000mcg)