7 foods rich in lutein to keep your eyes healthy

Did you know that lutein, in addition to being good for the skin, helps us delay macular degeneration thanks to its antioxidant effect while taking care of our visual acuity?

7 foods rich in lutein to keep your eyes healthy

Last update : April 08, 2022

Lutein is a pigment belonging to the carotenoid family that gives many foods a yellow color. It stands out for its powerful antioxidant effects that help protect the body from the harmful effects of free radicals.

It also works as a natural sunscreen for the eyes. It protects them from ultraviolet rays and other external agents.

It also plays a very important role in preventing diseases, such as macular degeneration and cataracts. Finally, it also contributes to the health of the skin, since it protects it from the sun and prevents premature aging.

Even better, it is easily absorbed through food. In fact, it is present in significant amounts in many healthy foods. Find out what these foods are below.

1. Spinach is high in lutein

Known for its high content of essential vitamins and minerals, spinach is one of the foods richest in lutein. They stand out for their powerful antioxidant and repairing action, which is why they help prevent macular degeneration and loss of visual acuity.

They are made up of up to 20% dietary fiber. Therefore, they contribute to the control of blood sugar, thus preventing the visual disturbances associated with diabetes.

2. broccoli

Famous for its high content of water, antioxidants and essential minerals, it is a food that provides many health benefits. Provides large amounts of flavonoids and quercetinsubstances that help reduce inflammation and oxidative cell damage.

In the long term, it contributes to reducing the risk of eye diseases, since it protects the eyes thanks to its important contribution in lutein.

3 eggs

In addition to being a healthy source of high-quality protein, eggs are rich in lutein and antioxidants that protect eye health. They improve the processes responsible for filtering harmful light for the eyein addition to controlling the degenerative action of free radicals.

In short, they can reduce the risk of blindness, age-related visual impairment, and other eye health disorders.

4. Zucchini is one of the foods rich in lutein

Zucchini is a very complete food from a nutritional point of view. It is distinguished by its particular sweet flavor and low calorie content. In addition, it contains phytonutrients, minerals and antioxidants that give it very beneficial properties for health.

It is one of the most recommended sources of lutein and zeaxanthin, pigments that filter the sun’s ultraviolet rays, preventing damage to the retina and other important parts of the eyes.

5. Fishing

Peaches are among the richest fruits in lutein and bioflavonoids. They are very rich in essential nutrients that help minimize the damaging action of free radicals. Its carotenoids help reduce damage caused by stress and the impact of the sun.

6. Foods rich in lutein include grapes

Regular consumption of grapes helps prevent macular degeneration and other diseases that decrease the quality of sight. Its content in lutein and other antioxidants prevents the retina from oxidizingwhich is essential to avoid premature deterioration.

In addition, its high content of vitamins and minerals has a protective effect against toxins and sunlight.

7. oranges

Oranges and other citrus fruits are a delicious source of carotenoids, such as lutein, which help prevent damage to the retina and macula.

They are made up of 80% water and are rich in vitamin C, making them ideal for preventing cataracts. In addition, they can also help delay refractive error and other eye problems associated with the wear and tear of old age.

Include all these foods in your diet! Although they cannot eradicate eye diseases, their regular consumption will help stop vision deterioration.

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