The health wonders that lie in your larder.
This week: Kale to protect eyesight
KALE is one of the best sources of lutein, a plant chemical that collects in the retina of the eye and helps protect against damage.
In a study of 145 people with age-related macular degeneration (when the central area of the retina deteriorates, causing loss of vision) published in the journal Nutrients, taking a daily supplement containing 10mg lutein was found to stabilise or improve visual function after two years.
Kale is best boiled, steamed or stir-fried, as cooking softens the tough plant cell walls, releasing more lutein.
If you do eat it raw, dress the leaves with oil to increase the lutein available as it’s fat soluble. Roughly 65g of cooked kale contains 10mg of lutein.
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