Foods highest in lutein

We know that a varied and balanced diet is essential to stay healthy, but, in addition, some foods contain micronutrients that give them a special value when taking care of ourselves. This is the case with foods with lutein, a natural component that can help you keep your eyes and vision in perfect condition. These are very foods highest in lutein for most people that cannot be missing from your daily menus due to their good properties.

Foods highest in lutein

Although you can find lutein in capsules, in the form of supplements or food supplements, in reality, this is how you can take it in high concentrations if, in your case, for health, it is really necessary, since this is a totally natural compound which is present in different foods, mainly vegetables, fruits, and vegetables. Lutein is a type of flavonoid. Specifically, it is a carotenoid with powerful antioxidant properties that also helps protect eye health.

It is a pigment, so we can easily detect it in some particularly dark green, yellow and orange vegetables. It is also present in our own body, specifically in the retina of the eyes. Its function is always the same: to protect both the plants that contain it and our eyes from the harmful action of solar rays (ultraviolet).

Thus, if you wonder what lutein is for, you should know its importance lies in its dual function. On the one hand, it helps to stop the action of free radicals responsible for cellular aging. On the other hand, it is a powerful ally in maintaining visual acuity, protecting us from problems such as macular degeneration or cataracts. Eating it in the correct amounts is easy if you include some of the following foods that contain it in your diet.


The dark green leaves reveal spinach’s high lutein content, which also provides other essential vitamins and minerals that contribute to overall health, without forgetting its high fiber content. The best way to obtain all their benefits is raw, for example, in salads, since they lose part of their micronutrients during cooking.


If you eat salads frequently, you are in luck because, without knowing it, through the lettuce leaves, you are taking a good amount of lutein along with vitamins such as K and minerals such as calcium. Taking care of your eyesight and also keeping your weight are two of the benefits of this healthy vegetable.


As with other yellow and orange fruits, oranges are a natural source of lutein and zeaxanthin. In any of its varieties, it should be noted that its high content of vitamin C not only helps to take care of the vision, but also its antioxidant power protects against free radicals.


As in the previous case, papaya is a true gift of nature that helps keep the body in good condition. It favors good digestion, provides few calories, is diuretic and takes care of the eyes due to its lutein content. Can you ask for more from a fruit?


Surely you have heard that it is one of the best allies when it comes to having good eyesight and it is true since carrots stand out among foods with lutein and zeaxanthin because they contain the highest amount of these nutrients. The latter is another carotenoid that plays a fundamental role in the protection of ocular tissues. The joint action of both compounds is effective in eye care.


It is one of the few foods of animal origin that offers a considerable amount of lutein and zeaxanthin concentrated in its yolk, giving it its characteristic yellow-orange color. In addition, its proteins of high biological value and their content in other essential micronutrients, such as choline, for some specialists have earned it the ‘title’ of a superfood, which is why it is considered a staple food.


On the list of foods with lutein, you cannot miss the different types of cabbage, from kale or kale, which is the most, to Brussels sprouts, which also provide a good amount. Boiled, sautéed, salads, or incorporated into delicious stews, taking cabbage is important to avoid the deterioration of vision over the years.

Green peas

Peas are considered healthy foods, mainly for their contribution of vegetable protein and their high fiber content, important to maintain intestinal transit and other aspects of our body. In addition, to these benefits, we must add lutein in its composition, which makes them allies of good eyesight.


It is one of the most cultivated and consumed cereals in the world and its intense yellow color reveals the presence of lutein. It does not contain gluten, so it is suitable for coeliacs and its carbohydrates provide the body with the energy it needs. Its carotenoids (it also contains zeaxanthin) protect against premature aging of cell tissues in general, especially eye tissues.


Although in less quantity than cabbages, broccoli should also be included among the foods that contain the most lutein. There are many benefits that regular consumption brings. It also helps to take care of the macula and retina, preventing the deterioration of sight.

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