zeaxanthin are fat-soluble, lower amounts found in avocadoes (0.4 milligrams in one medium fruit) are better absorbed. Further, simply adding an avocado or oil-based dressing to raw, dark leafy green salads will increase intestinal absorption. T e same is true for egg yolks (0.2 mil-
ligrams per large egg). In a study of 33 older adults, published in T e Journal of Nutri- tion, researchers found that consumption of one egg a day for fi ve weeks signifi cantly increased blood levels of lutein and zeaxan- thin without raising cholesterol levels. According to the National Eye Institute
and their Age-Related Eye Disease Studies (AREDS), additional nutrients that benefi t eye health include vitamins C and E, and omega-3 fatty acids.
When it comes to eating for eye health, here’s some more insightful advice:
1
Eat the “rainbow”. Choose a variety of colorful, organic fruits and vegetables
daily; they are rich in eye-protecting carot- enoids, fl avonoids and vitamin C. Whole grains, nuts and seeds provide vitamin E, and fatty, cold-water fi sh such as sardines, salmon, tuna and mackerel are excellent sources of omega-3 fatty acids. Vegan sources of omega-3s include walnuts, ground fl ax, hemp and chia seeds, or mi- croalgae supplements.
2 3 4
Become familiar with the best food sources of lutein and zeaxanthin:
lpi.OregonState.edu/mic/dietary-factors/ phytochemicals/carotenoids.
Obtain a physician’s approval before taking eye health supplements, and
compare their eff ectiveness, safety and cost at
ConsumerLab.com.
Stay informed: National Eye Institute,
nei.nih.gov; AREDS studies:
nei.nih.gov/
areds2/patientfaq.
Melinda Hemmelgarn, the “food sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@
gmail.com. Tune into Food Sleuth Radio through iTunes, Stitcher and
KOPN.org.
May 2019 21
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