Lutein and zeaxanthin are carotenoids found in egg yolks and most green leafy vegetables that protect the retina from damage caused by the sun’s harmful ultraviolet (UV) rays and high-energy visible (HEV) light. Prolonged exposure to UV and HEV rays may increase the risk of developing macular degeneration.
Zeaxanthin is an important dietary carotenoid that is selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. Lutein and zeaxanthin also reduce the risk of cataracts later in life.
These antioxidants also have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals.
Lutein can also help to reduce the risk of breast cancer and heart disease and supports healthy skin, tissue, blood and the immune system.
Natural sources of lutein and zeaxanthin in alphabetical order
- Apples
- Apricots
- Artichoke
- Asparagus
- Avocado
- Bell peppers
- Broccoli
- Brussel sprouts
- Buckwheat
- Butternut squash
- Cantaloupe
- Caraway seeds
- Carrots
- Cherries
- Chlorella
- Chokeberries
- Corn
- Courgette
- Cress
- Cucumber
- Curry leaf
- Dandelion leaves
- Dates
- Eggs
- Green beans
- Kale
- Lettuce (romaine)
- Mulberries
- Nectarines
- Peas
- Pistachio nuts
- Rye
- Spinach (raw)
- Sweet potato
- Tomatoes
- Watercress (raw)
NOTE 1: Lutein and zeaxanthin are fat-soluble, so eating foods such as avocado, fish, nut, olive or seed oils at the same time will make them easier to absorb and four times more effective.
NOTE 2: Lutein and zeaxanthin are deposited in the yolk of eggs from the hen’s feed. The fats and phospholipids in egg yolks help make these antioxidants far more easily absorbed compared to some plant sources.
Related subjects
- A-Z of nutrients
- Blood and vein disorders
- Cancer
- Eye disorders
- Heart disorders
- Immune system disorders
- Skin disorders
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