risks

Age Related Macular Degeneration

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What can you do to reduce the risks

Diet

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)