Lutein
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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.
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.
| 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 |