Green Group

Green foods are a great source of lutein and zeaxanthin.

Fruits, Vegetables, and Vision
Eating plenty of fruits and vegetables also keeps your eyes in good shape. You may have learned that the vitamin A in carrots aids night vision. Other fruits and vegetables help prevent two common aging-related eye diseases - cataract and macular degeneration - which afflict millions of Americans over age sixty-five.

Consumption of fruits and vegetables containing two carotenoid pigments may be linked to a reduced risk for age-related macular degeneration, the leading cause of vision loss in people over the age of 55. According to research, lutein and zeaxanthin, a component of the central region of the retina, may play a role in some aspects of visual acuity. Increasing the concentration of these green pigments in the eye may prevent the devastating vision loss caused by age-related macular degeneration. Macular degeneration is the deterioration of the central portion of the retina, the inside back layer of the eye that records the images we see and sends them via the optic nerve from the eye to the brain

Carotenoids are phytochemicals (chemicals found in plants) commonly found in certain fruits and vegetables that provide the red, orange and yellow colors of these foods. Lutein and zeaxanthin are found primarily in broccoli, corn, squash and dark green leafy vegetables like spinach and kale.

Fruits, Vegetables, and Cancer
Considering all evidence from human epidemiological, animal, and other types of studies, it appears that eating more fruit "probably lowers the risk of cancers of the esophagus, stomach and lung" and "possibly reduces the risk of cancers of the mouth, pharynx, colon-rectum, larynx, kidney, and urinary bladder." Eating more vegetables "probably lowers the risk of cancers of the esophagus and colon-rectum" and "possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney."

Green Fruits

• Apples
• Green Grapes
• Green Pears
• Honeydew Melon
• Kiwifruit
• Limes
• Green Pears

Green Vegetables

• Artichokes
• Arugula
• Asparagus
• Avocados
• Broccoflower
• Broccoli
• Broccoli Rabe
• Brussels Sprouts
• Celery
• Chayote Squash
• Chinese Cabbage
• Cucumbers
• Endive
• Iceberg Lettuce
• Green Beans
• Green Cabbage
• Leafy Lettuce
• Green Onions
• Green Bell Pepper
• Leafy Greens
• Leeks
• Okra
• Peas
• Romaine
• Snow Peas
• Spinach
• Sugar Snap Peas
• Watercress
• Zucchini

Indoles
The crucifer family – which includes broccoli, Brussels sprouts, cabbage, cauliflower, mustard greens, radishes and turnips – has many sulfur-containing compounds as well as indoles, a phytochemical that helps detoxify carcinogens, they work mostly in the gastrointestinal tract.

Indoles in cruciferous vegetables also stimulate enzymes that make the hormone estrogen less effective, possibly reducing the risk of breast cancer. In one study, women with the highest consumption of cruciferous vegetables had 24% lower risk of breast cancer than women with the lowest consumption.

Sulforaphane
Isothiocyanates and sulforaphane are sulfur-containing compounds, found in cruciferous vegetables that may block the effects of carcinogens and suppress tumor growth. Young sprouts of broccoli and cauliflower, compared to mature counterparts, contain much higher levels of isothiocyanates.

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