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Sources of Lutein

Lutein is a type of anti-oxidant found in food. It is in the same class as beta-carotene. While lutein is not a necessary nutrient, it can be beneficial. It helps protect the eyes and eyesight by guarding against damage from the sun and fighting cells that damage the eyes. Lutein is found naturally in a variety of different foods.

  1. Vegetables

    • Leafy green vegetables such as kale, spinach and collard greens have a high lutein content, containing anywhere from 15 to 47 percent of lutein, according to a 1998 study carried out by researchers in the department of ophthalmology and visual sciences at University of Texas Medical Branch. Corn has the highest lutein content, at 60 percent. Other vegetables containing a significant amount of lutein include zucchini, squash and orange pepper. Certain fruits like kiwi and grapes also contain lutein.

    Supplements

    • Some people prefer lutein supplements because they know exactly how much lutein they are taking in each day. Lutein supplements usually come in soft-gel form. The recommended dose is between 10 mg and 20 mg daily. Some multi-vitamins have started adding lutein to their formula. Concentrated lutein supplements are considered safe for the most part, but there is some evidence that long-term use of doses over 20 mg a day can increase the risk of lung cancer.

    Enriched Eggs

    • Lutein-enriched eggs have about 2 mg of lutein per extra large egg. While the quantity of lutein is a lot smaller than most lutein-containing vegetables, a study published in the August 2004 issue of "The Journal of Nutrition" found that a greater percentage of lutein is absorbed from eggs than from vegetables. You can find these enriched eggs in health food stores and farmer's markets.

    Considerations

    • While lutein is mostly used to treat eye disorders, such as cataracts and macular degeneration, it can also be used to prevent certain kinds of cancer and promote heart health. Whether you take in lutein through food or supplementation, you will need to eat a relatively high-fat meal to aid in its absorption. Many vegetables high in lutein are also high in vitamin K, which can interfere with anti-coagulants, such as warfarin, if eaten in high levels. People on this medication should obtain lutein from alternative sources.

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