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News
Can
Dark
Green Leafy Vegetables Save Your Eyesight?
Posted 4 March
2010
Carrots,
move aside: some online studies claim that eating dark green leafy
vegetables is the way to healthy eyesight.
Dark green leafy vegetables are rich in the antioxidant lutein, which
has been claimed to help reduce the risk of age-related macular
degeneration (AMD), said Sarah Francis, an Iowa State University
assistant professor and ISU Extension nutrition specialist. AMD is the
leading cause of vision loss in adults age 65 and older, and nearly 10
million Americans have this eye disease. Since March is Age-related
Macular Degeneration Awareness Month, lutein is gaining attention.
Lutein is an antioxidant found in carotenoid-rich foods, Francis said.
“But before we talk about lutein, we first must understand
carotenoid-rich foods. These foods contain a yellow pigment and include
dark green, yellow and orange foods. If it is still difficult to
remember, think carrots. The antioxidants found in carotenoid-rich
foods help gather light pigments or colors that help protect your
body’s cells from UV light and oxygen. Carotenoids are like sunblock
for the cells in your body.”
Lutein also is found stored in the macula of the human eye, Francis
continued. Some researchers believe lutein is able to protect the eye
against AMD. Since 1994 studies have shown promising results concerning
lutein and eye health. A study by the National Eye Institute (NEI)
suggested that eating a diet rich in green leafy vegetables (e.g.,
spinach, kale and collard greens) resulted in reduced AMD risk.
Similarly, a national food survey showed that people ages 40 to 59 who
consumed higher intakes of lutein may have been at a lower risk of
developing advanced AMD.
Another proposed benefit to eating a lutein-rich diet may be to lower
the risk of cataract formation, Francis said. Three separate studies in
1999 demonstrated that a lutein-rich diet resulted in lower cataract
development. Although these studies show promise in using lutein to
maintain eye health, it is still too early to tell.
“Don’t give up your carotenoids just yet, however. There are other
health benefits to eating a diet rich in carotenoids, like cancer
prevention and heart health, so continue to include these foods in your
diet,” Francis said.
The NEI warns that the protective claims about lutein and eye health
are not yet proven, Francis added. “So before taking a lutein
supplement or any dietary supplement, talk with your health care
provider.”
For more information on nutrition and health or to receive a weekly
e-mail from ISU Extension including a food, recipe and activity of the
week, visit www.extension.iastate.edu/healthnutrition.
The Live Healthy Iowa 100-Day Challenge continues through April 23.
This team-based weight loss and physical activity program helps Iowans
make positive changes that lead to a healthier lifestyle. For
more information visit www.LiveHealthyIowa.org.
Live
Healthy Iowa is a partnership of the Iowa Department of Public
Health, Iowa Sports Foundation and ISU Extension.
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