2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
To be healthy, we need nutrients and trace elements. Some of them are produced by the body itself, others are obtained from food. One of these elements is lutein - carotenoid pigment, which has a beneficial effect on vision.
Lutein provides the eyes with oxygen and minerals. It is a natural filter, which means that it reduces the impact of ultraviolet and blue rays on the retina of the eye. It is a substance - an antioxidant that fights inflammation.
Lutein is contained in the retina and the more it is, the sharper the vision. The pigment helps maintain healthy vision for many years and is a prevention of eye diseases such as cataracts and retinal degeneration.
It became clear to you that this one is especially important antioxidant be in sufficient quantities. So let's see how to get it easily and in which foods contain lutein?
Kale curly cabbage
Raw Cale Cale is a leader in lutein content, so you should definitely add it to your meals. With it you can prepare a salad, which will be an excellent side dish to meat and fish.
Spinach
This leafy vegetable except a large amount of lutein contains carotene, vitamin A and C. Spinach is added to salads and nutritious cocktails, served with meat and fish dishes. It is also used to make soups, pasta and even pastries.
Dandelion
An unusual but excellent ingredient for a salad, adding a walnut and pepper flavor to taste. Dandelion goes well with goat cheese, nuts, salted fish or meat.
Paprika
You may be surprised, but ordinary kitchen spice is a storehouse for lutein. The spice is prepared from Bulgarian red pepper, which contains many carotenoids. The vegetables are processed into a powdered spice, and the final product contains a high concentration of lutein. The spice is added to meat and lean dishes, soups and various sauces.
Turnip leaves
They contain a lot of lutein both in raw form and after heat treatment. The leaves have an unusual taste - slightly bitter, sharp and spicy taste. They are used in exotic recipes in China and Southeast Asia, but you can safely use them as a side dish to the main course.
Lutein molecules are also found in other foods: green peas, watercress, corn, Brussels sprouts and broccoli. Also the best lutein for the eyes is sold in the form of various food supplements and vitamin complexes.
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