What gives green foods their power? Lutien and zeaxanthin.
BEST OF THE BUNCH: Spinach
Spinach may have given Popeye muscles, but that’s not its only claim to fame. He probably had 20/20 vision, too. Spinach and other dark, leafy greens like kale contain lutein and zeaxanthin. These phytochemicals are also found in the retina and lens of your eye. Eating a cup of cooked spinach a week could reduce your risk of age-related vision loss and cataracts. Dark, green vegetables are also great sources of vitamins A, C and folate.
OTHER TOP CROPS: Kale, turnip greens, collards, summer squash
HOW TO EAT: Believe it or not, lutein and zeaxanthin are carotenoids (see the orange page). Underneath all that green chlorophyll, leafy greens contain orange pigment. Like all other carotenoids, these phytochemicals are best eaten chopped, lightly cooked and with oil. The oil helps your body absorb the nutrients. Saute shredded kale or spinach in olive oil and garlic, and toss with lemon juice and parmesan.
