What can you do to reduce the risks
Diet
(increase foods
which help make Maular pigment)
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)
|