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Lots of people want to know how much lutein is in food, because it is one of the micronutrients that are recommended for the prevention of age-related macular degeneration (ARMD) and continued good vision. So, here’s a look at the foods that are good sources of the micronutrient. They contain zeaxanthin, too, which is a similar compound that is also found inside of the eye. The very best source is kale or borecole. It’s a member of the cabbage family, but the leaves do not form a central head. Kale can be eaten raw or cooked. It loses some of its nutritional value during the cooking process, but at 23.7mg per cup, it is still the most lutein-rich food, even when cooked. A cup of raw kale provides 26.5mg of the micronutrient. Kale is popular throughout the world and is found in traditional dishes from the Netherlands, Ireland, Portugal, Africa and Asia. In one study group, a cup of cooked kale was eaten by volunteers with ARMD every day for six months. After the study was completed, they continued with the eating habit, because their vision had improved. Lutein is in food stuff like spinach, collards and turnip greens, too. Cooking those leafy greens concentrates the nutritional value; instead of decreasing it. For example, a cup of cooked spinach contains 20mg, but a cup of the raw leaves contains only 3.7mg. Judging from the research, it takes about 20mg per day to keep the retinal pigment dense and protective. If you’re not a fan of leafy greens, getting that much could be difficult. Lutein is in food of other kinds, but only in very small amounts. The list below includes some of the best sources, other than leafy greens. 1 cup cooked corn contains 1.5mg 1 cup raw broccoli contains 1.3mg 1 cup raw romaine lettuce contains 1.1mg 1 cup cooked green beans contains .9mg 1 large raw papaya contains .3mg 1 large egg contains .2mg 1 larger raw orange contains .2mg The measurements were taken by the USDA during a study conducted in 2005. The total includes both lutein and zeaxanthin. Because they are so similar on a molecular level, it is hard to measure each one individually, although zeaxanthin is known to be present in even smaller quantities. Considering how little lutein is in food, supplementation may be the best option. The measurements taken by the USDA are only estimates or guidelines. The actual nutritional value of foods varies from one plant to the next or one season to another. They style of cooking affects the nutritive value and there is always the question of how well the nutrients are absorbed into the bloodstream. The best supplements are derived from marigolds, because the concentration of the pigments is higher in those plants than in others. It is possible to get 50mg per day with a supplement, more than double what lutein is in food, as well as 10mg of zeaxanthin. That’s enough to keep our eyes healthy. Gordon Hall is fervent about enabling you and everyone to live a healthy lifestyle, and is an ardent reviewer of herbal, vitamin and mineral extracts. To discover which supplements Gordon recommends after far ranging and extensive research. Visit his website now at : < href=”http://www.your-supplement-resource-site.info">Your Supplement Resource Site
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