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Lutein, often thought of as the “eye vitamin”, is one of two major carotenoids found in the human eye and is related to beta-carotene and vitamin A. It is thought to function as a light filter that protects the eye tissues from sunlight damage. Research shows that lutein can help prevent cataracts and macular degeneration.
While you’ve likely heard that lutein is beneficial for eye health, you may not know it even acts as an antioxidant to reduce free radical damage. Additionally, it contains anti-inflammatory properties, may improve cognitive functioning, lower cancer risks, and improve cardiovascular health.
Needless to say, lutein plays an important role in your body. However, since your body can't synthesize its own lutein, it needs to be consumed in your diet.
What Foods are High in Lutein?
Several foods are high in lutein, many of which are fruits and vegetables. Generally speaking, if a food is yellow, orange, or dark green, there’s a really good chance it contains a high amount of lutein.
Below are 5 lutein-rich foods that contain other important nutrients.
1. Kale
Kale contains a lot of nutrients, including impressive levels of lutein. Just one cup of raw kale has about 11 milligrams, which is almost twice the amount linked to health benefits.
While cooking it reduces the lutein amount by nearly half, this is still a good amount. Kale is also rich in fiber, calcium, Vitamin A, vitamin C, beta-carotene, vitamin K, and fiber.
2. Spinach
In one cup of spinach, there are 8 milligrams of lutein. And, unlike kale, cooking spinach enhances its lutein content. The same serving of cooked spinach has up to 16 milligrams of lutein. It’s high in iron, magnesium, and vitamin K as well.
3. Yellow Sweet Corn
Yellow sweet corn gets its yellow pigment from lutein and contains approximately 3.6 milligrams per cup. It has potassium, fiber, and B vitamins.
Corn-based products such as popcorn and corn tortillas contain high levels of lutein.
4. Sweet Potatoes
Sweet potatoes are rich in lutein and also have vitamin A, beta-carotene, vitamin C, potassium, and fiber.
5. Carrots
We all think of carrots as being great for eye health – and for good reason! They’re high in lutein, beta-carotene, vitamin A, and vitamin C. Plus, they're a good source of several B vitamins and potassium.
How to Get More Lutein in Your Diet
Although there isn’t a set required daily amount for lutein, taking 6 milligrams a day has been linked to its health benefits. To get more lutein in your diet, make sure you’re eating foods high in lutein every day. However, even though lutein is in many foods, it can still be difficult to get enough through food alone. For this reason, you may want to consider adding a lutein supplement to ensure you’re getting the recommended level.
Country Life Vitamins’ certified gluten-free lutein supplement contains both lutein and zeaxanthin – the main dietary carotenoids found in the human retina. When added to a healthy daily routine, these ingredients have been clinically shown to support eye health. This supplement also helps shield from blue light and minimize eye strain from prolonged use of e-devices.
Shop Country Life Vitamins for a quality lutein supplement today.
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