Good Foods For Vision

 

The supplements of this website, unlike eating dark leafy green vegetables (a natural source of lutein), do NOT contain vitamin K (vitamin K should NOT be taken for those who are using anti-coagulant medications).

 

Rank Order Of LUTEIN And ZEAXANTHIN In Foods

(from 1998 Clinical Nutrition)

 

The HIGHER the number, the BETTER.  Of course, factors influencing carotenoid levels in foods include varietal differences, variable growth and harvesting conditions and different post harvest handling and processing methods.  Mild cooking of food before ingestion generally improves the bioavailability of carotenoids.  If you do not like kale or collard greens or spinach (warning: spinach contains oxalic acid and ingesting too much should be avoided)...nutritional augmentation with the FEATURED PRODUCTS on this website is HIGHLY recommended.  NOTE:  Unlike vitamin A and zinc, you can NOT "overdose" on LUTEIN and ZEAXANTHIN.

 

 

1. kale (21,900)

2. collard greens (16,300)

3. spinach, cooked & drained (12,600)

4. cress leaf, raw (12,500)

5. swiss chard, raw (11,000)

6. chicory leaf, raw (10,300)

7. spinach, raw (10,200)

8. greens, mustard (9,900)

9. beet greens (7,700)

10. okra (6,800)

11. pepper, red (6,800)

12. romaine lettuce (5,700)

13. endive (4,000)

14. leek, raw (1,900)

15. lettuce, leaf (1,800)

16. broccoli, cooked (1,800)

17. peas, green (1,700)

18. pumpkin (1,500)

19. lettuce, iceberg (1,400)

20. squash, summer (1,200)

21. brussel sprouts (1,300)

22. pepper, yellow, raw (770)

23. green beans (740)

24. pepper, green, raw (700)

25. asparagus, raw (640)

26. avocado, raw (320)

27. carrots, cooked, canned, frozen or raw (260)

28. plum, raw (240)

29. tomato paste, canned (190)

30. peach, dried (188)

31. kiwi fruit, raw (180)

32. prune, dried (120)

33. pear, raw (110)

34. tomato, raw (100)

35. apple, raw (45)

36. squash, winter, cooked (38)

37. peach, canned, drained (28)

38. cabbage, red, raw (26)

39. tangerine (20)

40. onion, yellow, raw (16)

41. nectarine (15)

42. orange (14)

43. watermelon, raw (14)

44. apricot, canned, drained (2)

45. turnip, raw (1)

46. cantaloupe (0)

47. eggplant (0)

48. grapefruit, pink, raw (0)

49. guava, raw (0)

50. mango (0)

51. papaya (0)

52. potato, sweet, cooked (0)

53. potato, white, cooked (0)

 

 

 

 

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