Food Sources of Lutein & Zeaxanthin

Lutein and zeaxanthin are primarily found in dark green and leafy vegetables, such as kale, collard greens, and turnip greens. They are also present in lesser amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwi, honeydew, and tangerines.

Reference: USDA-NCC Carotenoid Database, 1998

How to incorporate carotenoids into your daily diet:

• Broccoli salad with walnuts and cashews
• Steam spinach with garlic for 2 to 4 minutes
• Scrambled eggs with broccoli chunks
• Corn/ green pea salad
• Cole slaw salad, using green cabbage and low fat mayonnaise
• To maximize the benefits from your intake of carotenoids, the USDA suggests
  that lutein and zeaxanthin-containing foods are most beneficial when steamed or
  microwaved.
• The average American takes in approximately 2 mg of lutein and zeaxanthin per day, compared to the 6 mg per day seen to decrease the risk of developing AMD and cataracts. Consider a multivitamin/mineral containing lutein and zeaxanthin to better meet your needs if unable to through food sources alone.

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