Lutein is a carotenoid that is found in many vegetables. As an antioxidant, it fights against free radicals that target the lens of the eyes, making it a compound that may protect against the development of cataracts and macular degeneration. Additionally, an association exists between a high-lutein diet and a decreased incidence of atherosclerosis and certain types of cancers as reported in a clinical study on the Memorial Sloan-Kettering Cancer Center website. Include a variety of foods high in lutein in your diet to ensure an adequate intake.
Green Leafy Vegetables
The most familiar food sources of lutein are green leafy vegetables. Cooked spinach, kale, collards, turnip greens, broccoli, mustard greens, Brussels sprouts and beet greens are excellent options. Raw lettuce, such as romaine and green leaf, also contains lutein. In addition to containing lutein, these vegetables also provide vitamins A, C and K, as well as dietary fiber.
Orange-Colored Vegetables
Pumpkin and winter squash contain significant amounts of lutein. Winter squash varieties include Hubbard, spaghetti, acorn and butternut. Corn -- both fresh and creamed, canned corn -- carrots and carrot juice also contain lutein. These vegetables also contribute beta-carotene and fiber to the diet.
Other Vegetables
Other vegetables that contain lutein include peas, green beans, asparagus, scallions, artichokes and okra. Rotate these foods in the diet to add a variety of lutein food sources.
Other Foods
Orange-colored fruits, such as oranges, papaya, mango and peaches, provide our bodies with the lutein we need, as well as dietary fiber and a number of vitamins and minerals. Lutein is also found in the yolks of eggs and in cornmeal.
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