VegetablesThere are many others not listed here that will provide a small benefit to your eye health, which is, of course, better than no benefit at all, and definitely better than a diet full of fat and sugar. Green Beans Green beans are a good source of lutein and zeaxanthin, which help protect the retina from damage by blue light. They are also a fair source of Vitamin C. Broccoli Broccoli is a good source of lutein and zeaxanthin, as well as Vitamin C. The darker the color, the more lutein and zeaxanthin will be available in the broccoli. Broccoli is also a fair source of beta-carotene. Brussels Sprouts Brussels sprouts are a good source of lutein and zeaxanthin, and a fair source of both beta-carotene and Vitamin C. Carrots Carrots are an excellent source of beta-carotene. If you cook them until crisp but tender, you will increase the bioavailability of the beta-carotene. However, overcooking will decrease its content. Carrots are also a fair source of lutein and zeaxanthin, as well as Vitamin C. Celery Celery is a good source of lutein and zeaxanthin. Pick celery that is darker green, as it has more nutrients; however, it tends to be stringier. Chili Peppers Chili peppers are a good source of Vitamin C, and a fair source of beta-carotene, lutein and zeaxanthin. Take care not to touch your eyes after chopping them as the juice from these peppers can burn them. Collards Collard greens are a good source of beta-carotene, and a fair source of Vitamin C. Corn Corn is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. Corn should be eaten as soon after picking as possible for the best taste and the most nutrients. Yellow corn has higher beta-carotene content than white corn. Dandelion Leaves Dandelion leaves are a good source of beta-carotene and Vitamin C. Kale Kale is an excellent source of lutein and zeaxanthin. It is also a good source of beta-carotene, and a fair source of Vitamin C. Leeks Leeks are a good source of lutein and zeaxanthin. Leaf Lettuce Leaf lettuces are good sources of lutein and zeaxanthin, and fair sources of beta-carotene. The dark green and red-tinged varieties have higher levels of all carotenoid nutrients. Iceberg lettuce is a poor substitute for leaf lettuces; it is a fair source of beta-carotene. Mustard Greens Mustard greens are an excellent source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. Due to their spicy flavor, they are best cooked, which gives them a milder taste. Peas Peas are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. Spinach Raw spinach is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. Cooked spinach is an excellent source of lutein and zeaxanthin, a good source of beta-carotene, and a fair source of Vitamin C. The improved nutrition is a result of water loss in the spinach. Four cups of raw spinach give you about half a cup of cooked spinach, with a corresponding concentration of nutrients. Squash Squash are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. The deeper the color of the squash, the higher the beta-carotene level. Sweet Peppers Sweet peppers, also known as bell peppers, are a good source of nutrients. Green peppers are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C. Red peppers are a good source of Vitamin C, and a fair source of beta-carotene. Sweet Potatoes and Yams Sweet potatoes and yams are excellent sources of beta-carotene, and fair sources of Vitamin C. The darker the color of the flesh, the higher the level of beta-carotene. Tomatoes Tomatoes are an excellent source of lycopene, and a fair source of beta-carotene and Vitamin C. The lycopene in tomatoes becomes more bioavailable when the tomatoes are cooked in or ingested with oil, so spaghetti sauce, salsa, and even ketchup are good sources of lycopene. Turnip Greens Cooked turnip greens are a good source of beta-carotene, and a fair source of Vitamin C. |