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Eyefoods Tips: Lutein & Zeaxanthin

Eyefoods TipsLaurie Capogna

One medium leaf of kale contains the Eyefoods daily recommended dose of Lutein and zeaxanthin.

Kale is a top Eyefood! It is a nutritional powerhouse containing large amounts of disease fighting anti-oxidants, carotenoids and other nutrients. The nutrients in Kale have been shown to be protective against age-related macular degeneration, cataracts, cardiovascular disease and, cancer.

One leaf of kale contains nearly 10mg of lutein which is the daily recommended dose. Lutein and its side kick zeaxanthin, are pigments abundant in the macula that exert protective effects on the retina. They protect against oxidative damage, UV and blue light.

As kale is such a great nutrient source, eating it every week is a great way to protect your eyes from age-related macular degeneration, the number one cause of vision loss in North America.  With the additional nutrients in kale, it makes a great choice for vision and all around health for your body!


Eyefoods Kale Tips:

  • To revive ‘wilted’ kale from your refrigerator, cut an inch or two off of the stems and place in cold water for 15 to 30 minutes.
  • It is a cold weather vegetable. It grows best in spring and fall harvesting kale after the first frost gives it a smoother flavor.
  • Enjoy both raw and cooked with a small amount of healthy fat, such as extra virgin olive oil to receive all of its nutritional benefits.
  • Kale makes a great addition to your smoothies and salads. Or for a tasty snack, try kale chips.