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• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

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Lutein & Zeaxanthin (mcg)

Lutein

Lutein is a xanthophyll and one of 600 known naturally occurring carotenoids. Lutein is synthesized only by plants and like other xanthophylls is found in high quantities in green leafy vegetables such as spinach and kale. In green plants, xanthophylls act to modulate light energy and serve as non-photochemical quenching agents to deal with triplet chlorophyll (an excited form of chlorophyll), which is overproduced at very high light levels, during photosynthesis.

Lutein is obtained by animals directly or indirectly, from plants. Lutein is apparently employed by animals as an antioxidant and for blue light absorption. Lutein is found in egg yolks and animal fats. In addition to coloring yolks, lutein causes the yellow color of chicken skin and fat, and is used in chicken feed for this purpose. The human retina accumulates lutein and zeaxanthin. The latter predominates at the macula lutea while lutein predominates elsewhere in the retina. There, it may serve as a photoprotectant for retina from the damaging effects of free radicals produced by blue light.

Lutein and eye diseases

Lutein was found to be concentrated in the macula, a small area of the retina responsible for central vision. The hypothesis for the natural concentration is that lutein helps keep the eyes safe from oxidative stress and the high-energy photons of blue light. Various research studies have shown that a direct relationship exists between lutein intake and pigmentation in the eye.

There is also epidemiological evidence that increasing lutein and zeaxanthin intake lowers the risk of cataract development. Consumption of more than 2.4 mg of lutein/zeaxanthin daily from foods and supplements was significantly correlated with reduced incidence of nuclear lens opacities, as revealed from data collected during a 13- to 15-year period in the Nutrition and Vision Project.

Lutein in diet

Lutein is a natural part of human diet when fruits and vegetables are consumed. For individuals lacking sufficient lutein intake, lutein-fortified foods are available, or in the case of elderly people with a poorly absorbing digestive system, a sublingual spray is available. As early as 1996, lutein has been incorporated into dietary supplements. While no recommended daily allowance currently exists for lutein as for other nutrients, positive effects have been seen at dietary intake levels of 6–10 mg/day. The only definitive side effect of excess lutein consumption is bronzing of the skin (carotenodermia).

Zeaxanthin

Zeaxanthin is one of the most common carotenoid alcohols found in nature. It is important in the xanthophyll cycle. Synthesized in plants and some micro-organisms, it is the pigment that gives paprika (made from bell peppers), corn, saffron, wolfberries, and many other plants and microbes their characteristic color.

Lutein and zeaxanthin have identical chemical formulas and are isomers, but they are not stereoisomers. The only difference between them is in the location of the double bond in one of the end rings.

Zeaxanthin is one of the most common carotenoid alcohols found in nature. It is the pigment that gives paprika (made from bell peppers), corn, saffron, wolfberries, and many other plants their characteristic color. Spirulina is also a rich source and can serve as a dietary supplement. Zeaxanthin breaks down to form picrocrocin and safranal, which are responsible for the taste and aroma of saffron.

Food Sources of Lutein and Zeaxanthin

List of foods highest in lutein and zeaxanthin content. Lutein and zeaxanthin content is in mcg per 100 g of food weight.

Lutein + Zeaxanthin (µg)

Foods rich in lutein and zeaxanthin (100 g)

19697

Kale, frozen, cooked, boiled, drained, without salt

19697

Kale, frozen, cooked, boiled, drained, with salt

18944

Spices, paprika

18246

Kale, cooked, boiled, drained, without salt

18246

Kale, cooked, boiled, drained, with salt

15690

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

15690

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

14720

Sweet potato leaves, raw

13610

Dandelion greens, raw

13157

Spices, pepper, red or cayenne

12825

Turnip greens, raw

12651

Spinach, frozen, chopped or leaf, unprepared

12500

Cress, garden, raw

12198

Spinach, raw

11915

Turnip greens, frozen, cooked, boiled, drained, with salt

11915

Turnip greens, frozen, cooked, boiled, drained, without salt

11449

Sweet potato leaves, cooked, steamed, without salt

11449

Sweet potato leaves, cooked, steamed, with salt

11308

Spinach, cooked, boiled, drained, without salt

11308

Spinach, cooked, boiled, drained, with salt

11015

Chard, swiss, cooked, boiled, drained, without salt

11015

Chard, swiss, cooked, boiled, drained, with salt

11000

Chard, swiss, raw

10898

Collards, frozen, chopped, cooked, boiled, drained, without salt

10898

Collards, frozen, chopped, cooked, boiled, drained, with salt

10575

Spinach, canned, regular pack, drained solids

10400

Mustard greens, cooked, boiled, drained, without salt

10300

Chicory greens, raw

9900

Mustard greens, cooked, boiled, drained, with salt

Lutein + Zeaxanthin (µg)

Foods rich in lutein and zeaxanthin (100 g)

9532

Turnip greens and turnips, frozen, cooked, boiled, drained, without salt

9532

Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

9158

Dandelion greens, cooked, boiled, drained, without salt

8832

Radicchio, raw

8440

Turnip greens, cooked, boiled, drained, with salt

8440

Turnip greens, cooked, boiled, drained, without salt

8402

Cress, garden, cooked, boiled, drained, with salt

8402

Cress, garden, cooked, boiled, drained, without salt

8198

Kale, raw

6672

Mustard greens, frozen, cooked, boiled, drained, without salt

6672

Mustard greens, frozen, cooked, boiled, drained, with salt

6591

Turnip greens, canned, no salt added

6197

Collards, cooked, boiled, drained, with salt

6197

Collards, cooked, boiled, drained, without salt

6162

Lambsquarters, steamed (Northern Plains Indians)

5799

Peppers, sweet, red, freeze-dried

5767

Watercress, raw

5650

Basil, fresh

5561

Parsley, fresh

5494

Peppers, hot chile, sun-dried

5199

Peppers, sweet, green, freeze-dried

5076

Celery flakes, dried

4505

Babyfood, vegetables, spinach, creamed, strained

4323

Collards, raw

4178

Stinging Nettles, blanched (Northern Plains Indians)

3834

Chrysanthemum, garland, raw

3730

Mustard greens, raw

3616

Lambsquarters, raw (Northern Plains Indians)

3555

Arugula, raw

3527

Babyfood, vegetables, squash, junior

3527

Babyfood, vegetables, squash, strained

Lutein + Zeaxanthin (µg)

Foods rich in lutein and zeaxanthin (100 g)

3487

Spaghetti, spinach, dry

3467

Chrysanthemum, garland, cooked, boiled, drained, with salt

3467

Chrysanthemum, garland, cooked, boiled, drained, without salt

3398

Dandelion greens, cooked, boiled, drained, with salt

3249

Spinach souffle

2638

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt

2638

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt

2593

Peas, green, cooked, boiled, drained, without salt

2593

Peas, green, cooked, boiled, drained, with salt

2477

Peas, green, raw

2428

Spices, coriander leaf, dried

2428

Spices, parsley, dried

2400

Peas, green, frozen, cooked, boiled, drained, without salt

2400

Peas, green, frozen, cooked, boiled, drained, with salt

2352

Peas, green, frozen, unprepared

2312

Lettuce, cos or romaine, raw

2308

Squash, summer, scallop, raw

2249

Squash, summer, all varieties, cooked, boiled, drained, with salt

2249

Squash, summer, all varieties, cooked, boiled, drained, without salt

2232

Noodles, egg, spinach, cooked, enriched

2125

Squash, summer, zucchini, includes skin, raw

2125

Squash, summer, all varieties, raw

2102

Squash, summer, zucchini, includes skin, frozen, unprepared

2001

Rose Hips, wild (Northern Plains Indians)

1932

Taro leaves, raw

1900

Leeks, (bulb and lower leaf-portion), raw

1895

Spices, sage, ground

1895

Spices, thyme, dried

1895

Spices, marjoram, dried

1895

Spices, oregano, dried

1877

Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt

Lutein + Zeaxanthin (µg)

Foods rich in lutein and zeaxanthin (100 g)

1877

Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt

1857

Lambsquarters, cooked, boiled, drained, without salt

1857

Lambs quarters, cooked, boiled, drained, with salt

1819

Beet greens, cooked, boiled, drained, with salt

1819

Beet greens, cooked, boiled, drained, without salt

1811

Beans, fava, in pod, raw

1805

Babyfood, peas, dices, toddler

1762

Snacks, popcorn, microwave, low fat

1747

Grape leaves, raw

1747

Pokeberry shoots, (poke), cooked, boiled, drained, with salt

1747

Pumpkin leaves, cooked, boiled, drained, without salt

1747

Drumstick leaves, cooked, boiled, drained, without salt

1747

Jute, potherb, cooked, boiled, drained, with salt

1747

Drumstick leaves, cooked, boiled, drained, with salt

1747

Peas, green, canned, regular pack, solids and liquids

1747

Jute, potherb, cooked, boiled, drained, without salt

1747

Pumpkin leaves, cooked, boiled, drained, with salt

1747

Pokeberry shoots, (poke), cooked, boiled, drained, without salt

1730

Lettuce, green leaf, raw

1724

Lettuce, red leaf, raw

1683

Broccoli raab, cooked

1650

Peas, green, canned, no salt added, solids and liquids

1628

Cornmeal, degermed, unenriched, yellow

1628

Cornmeal, degermed, enriched, yellow

1628

Corn flour, masa, enriched, yellow

1590

Brussels sprouts, raw

1541

Brussels sprouts, frozen, cooked, boiled, drained, with salt

1541

Brussels sprouts, frozen, cooked, boiled, drained, without salt

1538

Peas and carrots, frozen, cooked, boiled, drained, with salt

1538

Peas and carrots, frozen, cooked, boiled, drained, without salt

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