Lutein

Lutein (and the closely related compound zeaxanthin), is a carotenoid phytochemical that helps to prevent age-related macular degeneration and is an antioxidant chemical due to its ability to absorb phototoxic blue light and near ultraviolet radiation.

© Image: David E. Volk
Lutein, an antioxidant phytochemical.

Natural sources

Green leafy vegetables, yellow/orange vegetables and egg yolks are excellent sources of both lutein and zeaxanthin. Because these two compounds are so similar in structure and function, it is convenient to measure them together.

Amount of Lutein Plus Zeaxanthin in Various Food Items

Food	Micrograms/cup	Micrograms/100 grams
Kale	23,720	18,246
Spinach	20,354	11,308
Turnip greens	12,154	8,440
Collards	14,619	7,694
Mustard Greens	8,347	5,962
Parsley	556	5,560
Dandelion Greens	4,944	4,709
Egg Yolk	505/yolk	2,980
Green Peas, Frozen	3,840	2,400
Lettuce, Romaine	1,295	2,313
Squash, summer	4,048	2,249
Beet greens	2,619	1,819
Lettuce, Greenleaf	969	1,730
Broccoli	2,367	1,517
Squash, winter	2,901	1,415
Brussels Sprouts	2,012	1,290
Onions / Scallions	1,137	1,137
Corn, Canned Sweet Yellow	2,195	1,045
Pumpkin	2,484	1,014