Green leafy vegetables are sources of lutein and zeaxanthin carotenoids that are concentrated in the eye and may play a protective role against age-related macular degeneration.
Studies have not confirmed conclusively that eating green leafy vegetables helps to prevent macular degeneration; however, patients who have reported eating low levels of green leafy vegetables do seem to be at greater risk. Lutein and zeaxanthin may help to absorb blue light from the sun’s rays and may act as antioxidants. Green leafy vegetables include spinach, collard greens, and kale. Of note, corn also is reasonably high in lutein.
Sources High in Lutein and Xeaxanthan
Foods High in Lutein and Zeaxanthin Based on Levels per 100-gram Serving
Kale: raw- Lutein + Zeaxanthin 39551mcg
Turnip Greens: raw- Lutein + Zeaxanthin 12824mcg
Spinach: raw- Lutein + Zeaxanthin 12197mcg
Collard Greens: raw- Lutein + Zeaxanthin 8932mcg
Broccoli: raw- Lutein + Zeaxanthin 1403mcg
Corn: sweet, yellow, raw- Lutein + Zeaxanthin 644mcg
Squash: summer, crookneck and straightneck, raw- Lutein + Zeaxanthin 290mcg
Carrots: raw- Lutein + Zeaxanthin 256mcg
Tomatoes: red, ripe, raw, year-round average- Lutein + Zeaxanthin 123mcg