What & How Much Vegetables Do I Need to Protect My Eye’s?
Important questions when we are concerned about nutrition and eye health.
Studies have suggested that by eating foods rich in nutrients – antioxidants (lutein and vitamin C), beta carotene, Omega 3 fatty acids (fish oil and flax seed oil), and zinc- you can protect your eyes from disease.
We know now that healthy eating habits can mean healthy eyes!
By eating the equivalent of one-half cup of cooked spinach (or other green leafy vegetables) four to seven times per week, you can possibly reduce the risk of Age Related Macular Degeneration (ARMD). Spinach contains a significant amount of lutein nutrition that your eyes need.
It is important to know quantity when it comes to eating right for our eyes and to strengthen our vision. What else do we want to know? This of course begs the following questions:
How many servings?
What amounts do I need?
What are the other types of vegetables we can eat that will provide the nutrition our eyes need?
So here is some information to help answer these eye health questions. Below is the amounts of other foods you would need to consume in order to obtain the same amount of lutein in a ½ cup of cooked spinach.
- 1/3 cup cooked kale
- ½ cup cooked collard greens
- 2 cups raw spinach
- 2 cups broccoli
- 2 ½ cups corn kernels
- 2 ¼ cups Romaine lettuce
- 2 ½ cups raw zucchini
- 2 ¾ cups canned peas
- 7 cups green beans
- 9 ½ cups orange juice from concentrate
- 4 pounds of carrots (talk about a lot of carrots!)
- 17 cups chopped iceberg lettuce (that’s alot even if you like salads.)
Now I don’t know about you but I’m ok with this list until we get to the larger amounts starting with green beans. However, it is nice to know what other vegetable I can eat. If you have ever dieted you know how hard it can be eating the same things over and over again.
So eat up and enjoy, boy those eye vitamin and supplements are looking better and better to increase our nutrition & eye health.