Eating more fruits may help you control your weight and lower your risk for chronic conditions such as diabetes and high blood pressure. Most fruits provide a variety of essential nutrients, and their content of lutein and zeaxanthin is yet another reason to eat them. Lutein and zeaxanthin are present in a variety of plant-based foods, including some fruits. They are very similar to each other, and their content is presented together in most nutrient lists.
Phytonutrients, or plant nutrients, are chemicals from plants that may have benefits for your health, according to the Linus Pauling Institute Micronutrient Information Center. Examples include dietary fiber, phytosterols, soy isoflavones, resveratrol and carotenoids, including alpha-carotene, beta-carotene, lycopene, lutein and zeaxanthin. Carotenoids may be heart-healthy antioxidants, and lutein and zeaxanthin in particular may support healthy vision. Vegetables, including spinach, kale, peas, mustard greens and turnip greens, are among the most concentrated sources of lutein and zeaxanthin, but some fruits also provide lutein and zeaxanthin.
Berries
Blackberries, raspberries and blueberries have about 160 mcg lutein and zeaxanthin per cup, and strawberries have 43 mcg. Most berries are good sources of vitamin C, which is an essential antioxidant for heart health, and they also provide dietary fiber. Dietary fiber can help you control your weight and lower your cholesterol levels, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Red, blue and purple berries are sources of flavonoids, too, according to the Linus Pauling Institute Micronutrient Information Center.
Tree Fruits
A large Asian pear provides 138 mcg lutein and zeaxanthin, a regular pear has 75 mcg, and a peach has 89 mcg. A raw apple with the skin has 40 mcg lutein and zeaxanthin, while a peeled apple has only half that amount. Apricots, plums, oranges and bananas supply similar amounts of these carotenoids. These fruits are good sources of dietary fiber and potassium, and apples provide flavonoids, according to the Linus Pauling Institute Micronutrient Information Center
Avocados
California avocados provide 77 mcg lutein plus zeaxanthin per ounce, and their phytonutrients include dietary fiber and phytosterols. You may be able to lower your cholesterol levels when you choose unsaturated fats, such as those in avocados, instead of saturated fats, according to the 2010 Dietary Guidelines. Each ounce of avocado has 4.5 g total fat, including 4 g unsaturated fats and only 0.5 g saturated fat.
References
- U.S. Department of Agriculture; Lutein and Zeaxanthin (mcg) Content of Selected Foods; 2007
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Linus Pauling Institute Micronutrient Information Center; Carotenoids; Victoria Drake; June 2009
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
