Fruits and vegetables are the richest sources of carotenoids, such as lutein, in the diet. Because lutein is often with zeaxanthin, another carotenoid, the two typically list as a combined number, with regard to their content in foods. According to Sommerburg et al. there are currently no listings available for the separate content of lutein and zeaxanthin in foods. The U.S. Department of Agriculture lists the two carotenoids as a combined value as well.
Background
Lutein is a type of carotenoid found naturally in many foods. It works as an antioxidant, which helps to decrease the amount of cancer and disease-causing free radicals within the body. Lutein promotes eye and skin health and reduces your risk for macular degeneration, cataracts and skin cancers. The Lutein Information Bureau recommends consuming a minimum of 6 to 10 mg of lutein each day.
High Lutein Sources
According to the USDA, foods highest in lutein per cup include spinach, kale, turnip greens, squash, peas, onions, corn, asparagus and carrots. One cup of cooked spinach provides 29.8 mg of lutein and zeaxanthin, meeting nearly three times your recommended daily lutein intake.
Moderate Lutein Sources
Many foods in the average diet contain moderate amounts of lutein. Foods moderate in lutein include lettuce, snap beans, orange juice, okra, peppers, artichokes, celery, grits, spaghetti sauce, pistachios, raspberries, eggs, olives, plums and peaches. These foods all contain approximately 1 mg of lutein per cup.
Poor Lutein Sources
Foods such as kiwifruit, cucumbers, potatoes and melons all contain less than 1 mg of lutein per cup. Foods with no lutein per serving include garlic, almonds, cheese, syrup, milk and meat. Discuss your current diet with a medical professional to determine if you meet your current lutein needs.
References
- "British Journal of Opthalmology"; Fruits and Vegetables That Are Sources For Lutein and Zeaxanthin: The Macular Pigment in Human Eyes; Olaf Sommerburg, et al.; 1998.
- The Lutein Information Bureau: The Story Behind Lutein; 2006
- USDA National Nutrient Database for Standard Reference, Release 22: Lutein + zeaxanthin Content of Selected Foods per Common Measure
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