lutein & omega 3

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http://www.luteininfo.com/where

 

 

 

 

 

 

Food

 

Mg / serving

 

 

Kale (raw)

 

26.5 / 1 cup

 

 

Kale (cooked)

 

23.7 / 1 cup

 

 

Spinach (cooked)

 

20.4 / 1 cup

 

 

Collards (cooked)

 

14.6 / 1 cup

 

 

Turnip greens (cooked)

 

12.2 / 1 cup

 

 

Green peas (cooked)

 

4.1 / 1 cup

 

 

Spinach (raw)

 

3.7 / 1 cup

 

 

Corn (cooked)

 

1.5 / 1 cup

 

 

Broccoli (raw)

 

1.3 / 1 cup

 

 

Romaine lettuce (raw)

 

1.1 / 1 cup

 

 

Green beans (cooked)

 

0.9 / 1 cup

 

 

Broccoli (cooked)

 

0.8 / 1/2 cup

 

 

Papaya (raw)

 

0.3 / 1 large

 

 

Egg

 

0.2 / 1 large

 

 

Orange (raw)

 

0.2 / 1 large http://www.whfoods.com/genpage.php?tname=george & dbid=75Food sources of omega-3 fats - flaxseeds and walnutsAt the top of our list for increasing omega-3s would be flaxseeds and walnuts. One-quarter cup of flaxseeds contains about 7 grams of omega-3 fatty acids while one-quarter cup of walnuts contains about 2.3 grams. In either case, the amount is pretty substantial. Therefore by combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to the recommended 4 grams of omega-3 fats to your diet. Food sources of omega-3 fats - beansFlax seeds and walnuts are not your only choices, of course! One cup's worth of soybeans, navy beans, or kidney beans provides between 200 and 1,000 milligrams of omega-3s (0.2 to 1.0 grams). A four-ounce serving of tofu will provide about 0.4 grams of omega-3s. Therefore, these foods provide between 10% and 50% of the National Institutes of Health recommendation, and a substantial step up from the average U.S. adult intake. Food sources of omega-3 fats - fish, winter squash and olive oilThree other types of foods are important to mention as omega 3 boosters: fish, winter squash, and olive oil. In the case of fish, you'll get about 2 grams from every 4 ounce serving of Chinook salmon; 0.6 grams from the same serving of halibut; and 0.4 grams from tuna. A cup of this winter squash will provide you approximately 0.3 grams. For extra virgin olive oil, the amount of omega 3s per ounce is about 0.2 grams (a word about using extra virgin olive oil - don't fry with it as you'll damage the omega-3s). - cgadarian Monday, August 10, 2009 7:48 AM Hi-again#2 - My optometrist wanted me to take Omega-3 fish oil tablets or eat fish to combat the possiblity of my getting macular degeneration like my father has, since they contain lutein. Can you think of any substitutes for that? What foods are high in lutein?