15 Healthy Foods That Provide High Levels of Lutein

15 Healthy Foods That Provide High Levels of Lutein

You may never have heard about Lutein before but it is likely part of your daily diet. It’s a pigment that is yellow or orange in color and is similar to vitamin A. You can find it concentrated in the retinas of your eyes so getting enough in your diet is essential for healthy vision. It is also an antioxidant that helps to reduce damage caused by free radicals and it supports healthy blood vessels.

Eating a diet that contains enough colorful fruits and vegetables should supply the daily amount of Lutein you need. You can also use the 15 foods in this list.

1. Kale

Kale is a powerhouse of nutrition. It contains Lutein as well as vitamin C, calcium, beta-carotene, vitamin K and vitamin A. It’s also a low-calorie food so make sure you include it in your healthy diet.

2. Winter Squash

Winter squash includes acorn and butternut squash and it’s an essential part of a healthy diet. It includes high levels of vitamin A as well as plenty of Lutein. Other benefits of winter squash include potassium and many other vitamins and minerals.

3. Collards

Collards are similar to most greens in that they have a lot of vitamins and minerals. This includes high levels of Lutein, vitamin A and beta-carotene. They also have high levels of magnesium and calcium along with being a good source of vitamins K and C.

4. Yellow Sweetcorn

Along with having high levels of Lutein, you will find plenty of potassium, fiber and B vitamins. You can also include popcorn in your diet for additional fiber and Lutein.

5. Spinach

This green leafy vegetable is very good for you. It is a good resource for Lutein as well as calcium, iron, potassium and vitamins A, C and K.

6. Swiss Chard

This leafy vegetable was known for its colorful stems but it is also a rich source of Lutein without having a lot of calories. You can also eat it for calcium, potassium, iron and vitamins A, C and K. Boil or sauté it with a little olive oil and balsamic vinegar for a nice treat.

7. Green Peas

Most people try to avoid peas on their plate but they are very good for you. Along with containing Lutein, they have plenty of potassium, magnesium, iron, zinc and B complex vitamins.

8. Arugula

This green leafy vegetable, also known as rocket has a lot of Lutein and almost every other conceivable vitamin and mineral. It’s also a low-calorie food.

9. Brussel Sprouts

Brussel sprouts have high levels of many vitamins and minerals as well as being a great resource for Lutein and fiber. At only 56 cal per cup, you can include them in your weight loss diet.

10. Broccoli Rabe

This is a great source for vitamin A, potassium, magnesium, calcium, and vitamins A and K. It also contains lots of Lutein.

11. Pumpkin

The orange flesh of pumpkin is high in potassium and Lutein. As long as you avoid adding too much sugar it is also a low-calorie food.

12. Egg Yolks

One of the animal sources for Lutein is egg yolk. In fact, it is why the color of the yoke is yellow. Eggs also offer lots of protein.

13. Sweet Potatoes

You can add sweet potatoes to your healthy diet to get plenty of Lutein, vitamin A, potassium, beta-carotene, magnesium, fiber and vitamin C.

14. Carrots

The high levels of Lutein, vitamin A and beta-carotene make these ideal for the health of your eyes. They also contain potassium, magnesium, vitamin C and a number of B vitamins.

15. Asparagus

Many nutrients are available in asparagus, including Lutein, calcium and magnesium. It is also a great resource for vitamins A, K and C. Since it is a low-calorie food, you can enjoy it guilt free.

16. Lutein Supplements

According to an age-related eye disease study Using Twin Labs Ocuvite, supplementing with large doses of Lutein along with zinc, vitamins C, E, copper and beta-carotene may help to reduce the progression of macular degeneration. It might also help to preserve the vision for those who have early macular degeneration.
Although Lutein has been shown to be good for the eyes, it does not reduce or eliminate the progression of cataracts.


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