Good news for the many of us who stare at a computer screen. A daily serving of spinach salad or other leafy greens can help protect the eyes from computer glare. Research conducted at the Vision Science Laboratory at the University of Georgia shows that two vitamins, lutein and zeaxanthin, can shield the eyes from the effects of glare while improving vision at the same time.
Lutein and zeaxanthin are so important to eye health they are called the "Macular Carotenoids." (The macula is the light sensitive receptor at the back of the eye.) These two nutrients are necessary for the body to form a filter in the eyes that protects the retina against damage from light.
Upgrade Your Vision Health
Lutein and zeaxanthin have been shown to help:
• Protect the retina against light induced damage
• Improve visual performance in low light
• Reduce the risk of macular degeneration, and
• Reduce the risk of cataracts
Easy Solution
Getting lutein and zeaxanthin into your day is easy, because these powerful vitamins are abundant in the vegetables you find in a supermarket or restaurant. Eating one of the following vegetable servings each day can provide the amount of combined lutein and zeaxanthin found to increase protection against glare:
- 1/2 Cup spinach, frozen, cooked, or
- 4 Cups of raw spinach
- 3/4 Cup kale, cooked
- 1 Cup Swiss chard, cooked
- 1 Cup collard greens, cooked
The big benefits of lutein and zeaxanthin have motivated me to add more spinach to my routine. It can be as easy as a spinach salad for lunch, or cooking up a little frozen spinach at dinner. Or try mixing a little cooked spinach into pasta or rice. The result--a flavor and nutrition boost that is easy on the eyes.
Discover more interesting nutritional facts and health benefits of foods in our book, The Fat Resistance Diet.
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