Leafy green vegetables, like kale and its cousin cavolo nero, are just what to look for if you want vegetables rich in lutein – an anti-oxidant associated with helping eyes to stay healthy. Research indicates that lutein can help in preventing Age-related Macular Degeneration (AMD), one of the major causes of blindness in the Western World.
It may surprise some that it is cavolo nero and kale that can potentially aid in protecting eyesight – not carrots as traditionally thought. In fact cavolo nero contains 75 times more lutein than carrots, and an 80g portion will easily provide the 6-10mg of lutein many experts believe we should have daily. Lutein is not naturally manufactured by the body, so it is only deposited in the macula of the eye through the lutein we consume. Kale is also a very good source of lutein – containing 76mg per kg, compared to broccoli which has 17mg.
Epidemiological studies have shown that people who eat a diet rich in lutein are less likely to suffer from AMD, the leading cause of blindness in the Western World. The macula is a small area at the very centre of the retina, responsible for what we see in front of us, that allows us to see fine details for activities such as reading and writing.
Although the exact cause of AMD is unknown women over sixty appear to be most at risk, with genetics playing a part. The Royal National Institute of the blind recommends protecting your eyes from the sun, eating a well balanced diet with plenty of fresh fruits and vegetables and stopping smoking as ways to help to delay the progress of AMD.
For more information on lutein and Age-related Macular Degeneration visit www.luteininfo.com
(Beatty et al 1999; Nolan et al 2007) Analysis was carried out by Leatherhead Food International between 14th and 24th August 2007. Full method / cooking details are available on request. Full results were as follows: Sample Lutein (mg/kg) Cavolo nero 150, Spinach 78, Kale 76, Broccoli 17, Carrot 2, Potato 0.3,
