GO GREEN – PROTECT YOUR EYE HEALTH

GREEN

Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.” Some members of the green group — including spinach, kale, green peppers, peas, cucumber and celery — contain lutein. Lutein and zeaxanthin (found in corn, red peppers, oranges and grapes) are pigments that may help your eyes filter damaging light rays, thus protecting against macular degeneration, the leading cause of blindness in people over 65. Additionally, researchers from Brigham Young University analyzed more than 35,000 women and found that 6,700 micrograms per day of lutein and zeaxanthin reduced their risk of developing cataracts by 18 percent. If you think 6,700 micrograms sounds overwhelming, relax: By adding just 3/4 of a cup of leafy greens to your diet, you’ll consume plenty. Pick your favorite from this chart:

Leafy Greens (3/4 cup, cooked) Lutein/Zeaxanthin
Kale 17,790 mcg
Spinach 15,266 mcg
Collards 10,964 mcg
Turnip Greens 9,115 mcg
Dandelion Greens 7,212 mcg
Mustard Greens 6,260 mcg

Green fruits and vegetables are also good sources of vitamins C and K, fiber, folate and magnesium, which contain anti-cancer properties and promote strong bones and teeth.

Some examples of the green group include:
Artichokes
Cucumbers
Green Onions
Limes
Asparagus
Green Apples
Green Pepper
Peas
Avocados
Green Beans
Honeydew Melon
Pistachio Nuts
Broccoli
Green Cabbage
Kiwi
Spinach
Brussels Sprouts
Green Grapes
Lettuce
Zucchini

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