For those with eyeballs, Lutein is a tremendous addition to the diet. Lutein is the “eye” vitamin. It is used for prevention of eye diseases like macular degeneration, cataracts and retinitis pigmentosa.
Kale contains 24% lutein and is one of the best sources of this antioxidant.
Below is a chart of a variety of high lutein foods. Be sure to include a variety of fruits and vegetables in your diet including this good choices.
|Food||Mg / serving|
|Kale (raw)||26.5 / 1 cup|
|Kale (cooked)||23.7 / 1 cup|
|Spinach (cooked)||20.4 / 1 cup|
|Collards (cooked)||14.6 / 1 cup|
|Turnip greens (cooked)||12.2 / 1 cup|
|Green peas (cooked)||4.1 / 1 cup|
|Spinach (raw)||3.7 / 1 cup|
|Corn (cooked)||1.5 / 1 cup|
|Broccoli (raw)||1.3 / 1 cup|
|Romaine lettuce (raw)||1.1 / 1 cup|
|Green beans (cooked)||0.9 / 1 cup|
|Broccoli (cooked)||0.8 / 1/2 cup|
|Papaya (raw)||0.3 / 1 large|
|Egg||0.2 / 1 large|
|Orange (raw)||0.2 / 1 large|
|U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2005. USDA National Nutrient Database for Standard Reference, Release 20 (2007), Nutrient Data Laboratory Home Page http://www.ars.usda.gov/main/site_main.htm?modecode=12354500|