Phytochemicals are bioactive compounds found in plant foods (particularly fruits and vegetables) that are linked to a decreased risk of developing chronic diseases, according to the American Institute for Cancer Research. Two phytochemicals found in green vegetables and fruits, lutein and zeaxanthin, are especially important for healthy eyesight. There is no Recommended Daily Value (DV) or Adequate Intake (AI) level for these carotenoids.
Leafy Green Vegetables
Many green-hued vegetables are rich sources of the antioxidant phytochemicals lutein and zeaxanthin. Those foods that are richest in these compounds include all types of leafy green vegetables, especially turnip, collard, and mustard greens (watch out, mustard greens are spicy), Swiss chard, kale, spinach and lettuce.
Per 200-calorie serving, kale offers the most lutein and zeaxanthin (over 150,000mcg), while Swiss chard contains approximately 115,000mcg, and spinach about 106,000mcg. Turnip and mustard greens contain approximately 79,000 to 84,000mcg, respectively. While there is no DV or AI recommendation, the best advice is to consume foods that offer the highest amounts of these carotenoids per calorie.
Other Green Vegetables
Non-leafy green vegetables rich in these carotenoids include green peas, broccoli, zucchini, asparagus, and Brussels sprouts. Zucchini contains approximately 26,800mcg (highest among the non-leafy green veggies). Broccoli offers just over 10,000mcg of lutein and zeaxanthin. Asparagus comes in second, containing just under 8,000mcg of these important phytonutrients.
Fruits
Although vegetables typically come to mind first when you think of the color green, there are some fruits which offer lutein and zeaxanthin, though far less than even non-green varieties of vegetables. Interestingly, the fruits which offer the most lutein and zeaxanthin are not necessarily green. For example, Japanese persimmons offer just over 2,300mcg of the two phytonutrients, while rhubarb contains approximately 1,600mcg. Mandarin oranges round out the top three best fruit sources of lutein and zeaxanthin at about 1,300mcg. These are all amounts offered in a 200-calorie serving.
References
- Nutrition for Foodservice and Culinary Professionals; Karen Drummond and Lisa Brefere; 2010.
- Developments in Opthamology; Macular Carotenoids: Lutein and Zeaxanthin; W. Stahl; 2005
- National Cancer Institute Antioxidant Fact Sheet
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