Lutein and Zeaxanthin are carotenoids present in high levels in the eye's retina. According to the Linus Pauling Institute, lutein and zeaxanthin may help slow the progress of age-related macular degeneration by protecting the eyes from damage due to light. Macular degeneration is the deterioration of the retina, which causes blurred vision in the center of the field of vision, according to the Mayo Clinic. To reap benefits of lutein and zeaxanthin, eat foods that are rich sources daily. Leafy green vegetables are among the best sources of lutein and zeaxanthin; orange vegetables provide significant levels as well. Other vegetables, including corn and beans, contain smaller amounts of lutein and zeaxanthin.
Leafy Green Vegetables
Leafy green vegetables are among the best sources of lutein and zeaxanthin, according to the USDA Food and Nutrient Database. A cup of each of these cooked greens provides high levels of lutein and zeaxanthin: Spinach provides 30 mg, followed by kale with 26mg. Turnip greens have 20 mg, collard greens provide 10 mg, and beet greens and broccoli each have 2 mg per cup of cooked vegetables. Add leafy green vegetables to an omelet, quiche or stir fry, or sautée or steam them as a nutritious side dish.
Orange Vegetables
In addition to their beneficial beta carotene, orange vegetables provide lutein and zeaxanthin. A cup of cooked winter squash, such as butternut or acorn, provides 2.9 mg; pumpkin provides 2.5 mg and carrots have 1.1 mg. Winter squash and pumpkin are delicious roasted or in soups. Add carrots to salads and soups, serve with hummus as a snack, or roast carrots for a delicious side dish.
Other Vegetables
Many other vegetables also provide significant amounts of lutein and zeaxanthin. A cup of cooked summer squash provides 4 mg, while a cup of peas provides 3.8 mg. A cup of corn provides 2.4 mg, while scallions, beans, okra, green peppers and celery provide lesser amounts of lutein and zeaxanthin. A cup of cooked scallions provides 1.1 mg, beans provide 0.9 mg, okra has 0.8 mg, green peppers have 0.6 mg and celery has 0.5 mg.
