Lutein and zeaxanthin are antioxidants which have shown promise in promoting eye health. Due to the need for more research, there is not an RDA for lutein. However, current science suggests that you can get the eye protecting health benefits of lutein by consuming 6,000 – 10,000 mcg per day. Here are 12 foods rich in lutein and zeaxanthin.
Kale contains 23,720 mcg of lutein and zeaxanthin per cup.
Spinach contains 20,350 mcg per cup.
Swiss chard contains19,276 mcg per cup.
Collard greens contain 14,619 mcg per cup.
Turnip greens contain 12,154 mcg per cup.
Winter Squash contains 2,756 mcg per cup.
Romaine lettuce contains 2,589 mcg per 2 cup serving.
Broccoli contains 1,685 mcg per cup.
Carrots contain 1,072 mcg per cup.
Artichokes contain about 780 mcg per cup.
Tomatoes contain 221 mcg per cup.
Eggs contain 191 mcg per large egg.