Lutein foods

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 a 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 vision in perfect condition. These are very common foods and usual consumption for most people who, due to their good properties, cannot miss in your daily menus. If you want to know what they are and why the lutein they keep is a real “treasure”, continue with this reading because in this article we tell you.
Lutein foods

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, it is really necessary, since, in fact, this is a totally natural compound that 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, in addition, helps protect eye health.

It is a pigment, so we can easily detect it in some vegetables of 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 from the harmful action of the sun's (ultraviolet) rays both the plants that contain it and our eyes. Thus, if you wonder what lutein is for, you should know that its importance lies in its double function. On the one hand, it helps to stop the action of free radicals responsible for cellular aging and, 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. Ingesting it in the right amounts is easy if you include in your diet some of the following foods that contain it.


The dark green leaves betray the high lutein content of spinach that also provide other essential vitamins and minerals that contribute to health as a whole, without forgetting, in addition, its high fiber content. The best way to take them to get all their benefits is raw, for example in salads, since in cooking they lose part of their micronutrients.

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


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

Learn more about the Health Benefits of Lettuce by reading this article.


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

We advise you to read these other posts about the Benefits of Orange Juice and What Carrot juice with Orange Is For.


As in the previous case, papaya is a true gift from nature that helps keep the whole organism in good condition. It favors good digestion, provides few calories, is diuretic and takes care of the eyesight 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 largest amount of these nutrients. The latter is another carotenoid that plays a fundamental role in protecting eye tissues. The joint action of both compounds is effective in eye care.


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 proteins of high biological value and its content in other essential micronutrients, such as choline, for some specialists have earned it the ‘title' of superfood, so it is considered a staple food.


In the list of foods with lutein you cannot miss the different types of cabbages, from kale or Kale cabbage, which is the one that has the most, to Brussels sprouts, which also provide a good amount. Boiled, sautéed, in salads or incorporated into delicious stews, drinking cabbage is important to avoid 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.


Peas are considered healthy foods, mainly, for their contribution 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 their composition, which makes them allies of good eyesight.


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

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


Although in smaller quantities than cabbages, broccoli should also be included among the foods that contain more lutein. There are many benefits provided by its regular consumption and among them it stands out that it also contributes to taking care of the macula and retina preventing the deterioration of vision. Learn more about the benefits of broccoli by reading the article in this link.

Now that you have discovered these 10 foods with lutein and you know that it is vital to help us maintain a good view, you may want to know more Foods to improve eyesight by reading this other post from.



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