Foods with lutein


We know that a varied and balanced diet is essential to keep us healthy but, in addition, there are foods that contain micronutrients that give them special value when it comes to taking care of ourselves. This is the case of foods with lutein , a natural component that can help you keep your eyes and your vision in perfect condition. These are very common foods and habitual consumption for most people that, due to their good properties, cannot be missing from your daily menus. 

foods with lutein

What is lutein and what is it for?

Although you can find lutein in capsules, in the form of supplements or food supplements, in reality, this is how you can take it in high concentrations if in your case, for health reasons, it is really necessary, since, in fact, this is a totally natural compound which is present in different foods, mainly in vegetables, fruits and vegetables. Lutein is a type of flavonoid, specifically it is a carotenoid with powerful antioxidant properties that also helps protect eye health.

It is a pigment, so we can easily detect it in some vegetables with a particular dark green, yellow and orange coloration. It is also present in our own body, specifically in the retina of the eyes and its function is always the same: to protect both the plants that contain it and our eyes from the harmful action of solar rays (ultraviolet). Thus, if you wonder what lutein is for , you should know that its importance lies in its dual function. On the one hand, it helps to stop the action of free radicals responsible for cell agingand, on the other hand, it is a powerful ally when it comes to maintaining visual acuity, protecting us from problems such as macular degeneration or cataracts. Eating it in the right amounts is easy if you include some of the following foods that contain it in your diet.


The dark green leaves reveal the high content of lutein in spinach, which also provides other essential vitamins and minerals that contribute to overall health, not to mention its high fiber content. The best way to take them to obtain all their benefits is raw, for example in salads, since they lose part of their micronutrients when cooked.

Here you can learn more about what are the benefits of spinach .


If you eat salads frequently, you are in luck because, without knowing it, through the lettuce leaves you are taking in a good amount of lutein along with vitamins such as K and minerals such as calcium. Taking care of your eyesight and also keeping your weight down are two of the benefits that this healthy vegetable brings you.


As with other yellow and orange fruits, oranges are a natural source of lutein and zeaxanthin . In any of its varieties, its high content of vitamin C should also be highlighted, so it not only helps to take care of vision, but also its antioxidant power protects against free radicals.

We advise you to read these other posts about the benefits of orange juice and what is carrot juice with orange for .


As in the previous case, papaya is a true gift of nature that helps keep the body as a whole in good condition. It promotes good digestion, provides few calories, is diuretic and cares for the eyes due to its lutein content . Can you ask for more from a fruit?

Here we show you more about what are the benefits of papaya .


Surely you have heard that it is one of the best allies when it comes to having good eyesight and it is true, because the carrot stands out among foods with lutein and zeaxanthin because they are the ones that contain the greatest amount of these nutrients. The latter is another carotenoid that plays a fundamental role in the protection of ocular tissues. The joint action of both compounds is effective in eye care.

Learn more about carrot properties for health with this other post.


It is one of the few foods of animal origin that offers a considerable amount of lutein and zeaxanthin concentrated in its yolk , giving it its characteristic orange-yellow color. In addition, its high biological value proteins and its content of other essential micronutrients, such as choline, have earned it the ‘title' of superfood for some specialists, which is why it is considered a basic food.


The list of foods with lutein can not miss the different types of cabbage , from kale or kale, which has the most, to Brussels sprouts, which also provide a good amount. Boiled, sautéed, in salads or incorporated into delicious stews, taking cabbage is important to prevent the deterioration of vision that occurs over the years.

We encourage you to read about the Properties of kale and also the Medicinal properties of Chinese cabbage .

Green peas

Peas are considered healthy foods, mainly because of their supply of vegetable protein and their high fiber content , important for maintaining intestinal transit and other aspects of our body. In addition, to these benefits, we must add the presence of lutein in its composition, which makes them allies of good eyesight.


It is one of the most cultivated and consumed cereals in the world and its intense yellow color betrays the presence of lutein . It does not contain gluten, so it is suitable for coeliacs and through its carbohydrates it provides the body with the energy it needs. Its carotenoids (it also contains zeaxanthin) protect cellular tissues in general from premature aging , especially eye tissues.

If you want to know more about what are the benefits of corn, you can read about it here.


Although in less quantity than cabbage, broccoli should also be included among the foods that contain the most lutein . There are many benefits that its regular consumption brings and among them it stands out that it also contributes to taking care of the macula and retin , preventing the deterioration of sight. Learn more about the benefits of broccoli by reading the article at this link.


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