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Foods High in Lutein and Zeaxanthin

This article lists foods high in two important carotenes other than beta-carotene:

lutein
zeaxanthin

“Lutein (LOO-teen) and zeaxanthin are important nutrients found in green Scallionsleafy vegetables as well as other foods such as eggs. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts.” (American Optometric Association)

Foods High in Lutein
(micrograms lutein/100 grams food)

12,640 Spinach, cooked
Spinach8,884 Kale
7,703 Cilantro
6,603 Spinach, raw
4,326 Parsley
3,824 Lettuce, Romaine
1,405 Pistachio, shelled
1,355 Zucchini, cooked with skin
991 Asparagus
782 Scallions, raw
772 Broccoli
744 Egg yolk, cooked
399 Endive
361 Cucumber
306 Green beans
302 Tortilla, corn
273 Egg (yolk + white), cooked
239 Corn, cooked from frozen

Foods high in Zeaxanthin
(micrograms zeaxanthin/100 grams food)

2,488 Scallions, cooked in oil
1,665 Pepper, orange
686 Egg yolk, cooked
300 Tortilla, corn
252 Egg (yolk + white), cooked
227 Corn, cooked from frozen

Cooked vegetables were prepared by steaming in a microwave (60 to 90 seconds) Pistachiountil piping hot (165 F). Scallions were fried in olive oil for 8 minutes, instead of steaming.

Source: Perry et al., Xanthophyll (lutein, zeaxanthin) content in fruits, vegetables and corn and egg products, Journal of Food Composition and Analysis 22 (2009) 9-15.

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