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Background
What is Macular Degeneration
What happens to Vision
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Research
How to Reduce
Risks
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Survey |
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
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)
|
