Lutein is a yellow-orange pigment found in some fruits and vegetables, egg yolks, animal fat and in the retina. Beyond its role as an antioxidant, lutein is believed to protect the eyes from oxidative stress and, according to A.E. Fletcher from the London School of Hygiene and Tropical Medicine, emerging evidence indicates that it may help prevent cataracts and age-related macular degeneration.
Kale
Kale, a green cruciferous vegetable, is one of the most concentrated sources of lutein. This vegetable is also a source of a range of other antioxidants, including over 45 different flavonoids, and the substances kaempferol and quercetin, which have anti-inflammatory properties. Another benefit of kale is its cholesterol-reducing ability, which is due to its high fiber content. Furthermore, kale contains glucosinoltes, which the body can convert to isothiocyanates, which are substances that can protect you from cancer.
Spinach
Like kale, spinach is a concentrated source of lutein and an all-round healthy food. It contains high levels of the vitamins A, K, C, E, B1, B2, B6 and folate, and the minerals manganese, magnesium, iron and calcium. An interesting group of substances also found in spinach are the glycoglycerolipids. A study reported in August 2010 by A. Shiota and colleagues at the University of Tokushima, Japan, found that these substances have antioxidative and anti-inflammatory effects, and may help prevent drug-induced mucosal injuries and other inflammatory diseases.
Green Peas
This legume is also one of the top sources of lutein. Additionally, green peas provide the vitamins K, C, A, folate and thiamine, and like most legumes, they are rich in protein and fiber. When purchasing peas, you should choose the ones with firm pods and avoid ones that are soaked or have a yellowish color.
Carrots and Squash
Carrots, squash and other yellow-orange fruits and vegetables are also good sources of lutein. Consumption of carrots is associated with better vision through various mechanisms, mainly thorough the antioxidant protection by beta-carotene and lutein, and the conversion of beta-carotene to vitamin A, which is important for night vision.
