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 | |
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