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A Retirement
Investing Newsletter
Senior
Savvy
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Most
health-conscious Americans know that carrots are loaded
with beta-carotene, and that beta-carotene is good for
the eyes. But few know which foods are rich in the
carotenoid lutein, a close relative of beta-carotene that
is equally important when it comes to protecting against
age-related vision loss — particularly vision loss
due to macular degeneration.
Macular degeneration is a progressive eye disease in
which the macula, the portion of the retina that is
responsible for central vision and the perception of fine
details, thins and deteriorates. It is the leading cause
of severe vision loss in Americans 55 and older, and in
the vast majority of cases, it is incurable. This is why
prevention is so important — and why lutein-rich
foods should be a part of your daily diet.
Studies Highlight Importance of Lutein
In a study published in the Journal of the American
Medical Association, adults over age 55 with the highest
consumption of foods rich in carotenoids (beta-carotene,
lutein, lycopene, and zeaxanthin) had a 43 percent lower
risk of macular degeneration than those with the lowest
intake. But not all carotenoids were equally protective.
The strongest protective benefit was associated with a
high intake of lutein, and intake of two foods that are
excellent sources of lutein - spinach and collard greens
— was especially protective.
If you haven't been eating your vegetables, research
suggests that it's never too late to start. Adding
lutein-rich foods to your diet for as little as four
months can improve the density of your macula, helping to
protect against the damaging effects of sunlight. In one
study, subjects who added lutein-rich spinach and corn to
their diet for 15 weeks experienced a 19 percent increase
in macular density. This improvement persisted for
several months after they resumed their normal diet.
Not sure which foods are rich in lutein or how to
incorporate them into your diet? Though leafy greens
(spinach, collard greens, and kale) are standouts when it
comes to lutein, they're not the only sources of this
eye-nourishing compound. Butternut squash, cabbage, corn,
peppers (green and orange), pumpkin, carrots, honeydew,
and kiwi are also good sources.
Here are a few lutein-rich recipes to help you get
started on the path to clear vision.
Hearty Squash Stew
1 small butternut squash
1 tablespoon olive oil
1 tablespoon minced garlic
1 can (16 ounces) whole tomatoes (with juice)
1/2 cup water
8 ounces kale (approx. 3 cups, chopped)
1 tablespoon chopped fresh sage
1 tablespoon chopped fresh basil
With a sharp knife, pierce the squash in 3 or 4 places.
Microwave on high power for 2 to 3 minutes, or just until
the squash starts to soften under the skin. To test,
press with your thumb. Carefully cut the squash into
quarters, scoop out and discard the seeds, and cut off
and discard the peel. Cut the squash into 1" chunks.
In a large saucepan over medium heat, warm the oil. Add
the garlic and cook for 20 seconds or until fragrant. Add
the squash, tomatoes (with juice), and water, cover the
saucepan, and reduce the heat to medium low. Cook for 25
to 30 minutes, or until the squash is tender but not
mushy, adding more water if necessary to keep the squash
from sticking. Test for doneness by inserting the tip of
a sharp knife in a piece of squash.
With the back of a large spoon, break the tomatoes into
smaller pieces. Rinse the kale, strip the leaves from the
coarse stems, coarsely chop the leaves, and add to the
saucepan. Add the sage and basil. Cook for 3 to 4
minutes, or until the kale softens. Serves 4.
Pasta and Chickpeas
2 tablespoons virgin olive oil
1 small onion, finely chopped
1 large garlic clove, minced
Pinch red chile pepper flakes
1 carrot, finely diced
2 tablespoons finely chopped parsley
2 teaspoons tomato paste
1 15-ounce can chickpeas, drained or 1 1/2 cups cooked
chickpeas and their liquid
1 bunch spinach, kale or chard leaves, ribs removed if
necessary, chopped and washed
1/2 pound medium-size pasta shells
Salt (to taste)
Freshly ground pepper
Freshly grated Parmesan cheese (optional)
Heat olive oil in a large skillet. Add onion, garlic,
pepper flakes, carrot, and parsley and sauté for 2
minutes. Add tomato paste, chickpeas, spinach or other
greens, and a cup of water or cooking liquid from the
chickpeas. Reduce heat and simmer while preparing pasta.
Bring a large pot of water to a boil for the pasta. Add
salt to taste, toss in pasta, stir, and boil until al
dente. Drain pasta and add to skillet. Toss ingredients
together and season generously with pepper. Serve in hot
soup plates. If desired, top with freshly grated cheese.
Serves 4.
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