I was looking at a study on food for our eye health, and thought that I'd post the part about which foods are high in lutein, since we don't make it in our bodies. Even if you take it in supplement form, it's a good idea to eat these foods. It requires a fat with it for the best bioavailability, though. I consider olive oil a healthy fat, as an example, but the lutein doesn't care if it's an unhealthy fat or a healthy one. Here it is:
Lutein Protects Against Myopia and Other Eye Diseases
Lutein is another nutrient that is really important for eye health and helps to protect against myopia.
A study found people with the highest plasma lutein concentrations had a 43% lower risk of myopia.
Lutein also helps ward off age-related macular degeneration, cataracts, glaucoma and other eye diseases. Lutein concentrates in your macula, which is the part of your retina responsible for central vision. It’s also found in your lens.
Importantly, lutein is very efficient at filtering out blue light — the type that comes from cellphones, computers, tablets and LED lights. Blue light induces oxidative stress in your eyes, which increases your risk of macular diseases. Lutein, however, acts as a shield against it.
Your body cannot make lutein, so you must get it from your diet. Following are 10 foods that are particularly rich sources of lutein.
Dark leafy greens
Carrots
Broccoli
Egg yolks
Red and yellow peppers
Sweet corn
Avocados
Raspberries
Cherries
Paprika
Lutein and other carotenoids are fat-soluble, so to optimize absorption be sure to consume it along with a source of healthy fat, such as coconut oil or grass-fed butter. Because organic, pastured egg yolks contain fat, they're among the healthiest sources of lutein.
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