Lutein is a carotenoid found in many of the foods you eat. According to the University of Michigan, lutein may help decrease your risk for heart disease and age-related macular degeneration. Lutein and another carotenoid, zeaxanthin, are carotenoids that exist in the retina and lens of your eyes. Lutein and zeaxanthin both belong to a class of compounds called xanthophylls and, according to the Linus Pauling Institute, are typically classified together in food nutrient analysis. The Linus Pauling Institute reports that a daily intake of 6 mg per day of lutein and zeaxanthin may provide you with protection from age-related macular degeneration.
Eggs
Egg yolks are a rich source of the carotenoid, lutein. According to the University of Michigan, one whole egg contains 186 mcg of combined lutein and zeaxanthin. All of the lutein is found in the egg yolk, and not in the egg white. The University of Michigan suggests adding eggs to your daily diet as snacks, in sandwiches, and in salads.
Vegetables
A variety of vegetables contain lutein. According to the Linus Pauling Institute, one cup of cooked spinach can supply you with 29.8 mg of lutein and zeaxanthin combined, one cup of cooked kale can supply you with 25.6 mg, and one cup of collards can supply you with 19.8 mg. Other good vegetable sources include turnip greens, mustard greens, peas, squash, pumpkin, broccoli, and corn.
Fruits
Fruits are also a good source of the carotenoid, lutein. According to the American Macular Degeneration Foundation, raw baby carrots contain 382 mcg of lutein and zeaxanthin in a 100 g serving, while tomatoes contain 40 mcg in a 100 g serving. Other good fruit choices include melons, such as cantaloupe, grapefruit, and peaches.
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