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Food Name | Lutein & Zeaxanthin |
Butter, salted | 0 |
Butter, whipped, with salt | 0 |
Butter oil, anhydrous | 0 |
Cheese, blue | 0 |
Cheese, brick | 0 |
Cheese, brie | 0 |
Cheese, camembert | 0 |
Cheese, cheddar | 0 |
Cheese, colby | 0 |
Cheese, cottage, creamed, large or small curd | 0 |
Cheese, cottage, creamed, with fruit | 0 |
Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 0 |
Cheese, cottage, lowfat, 2% milkfat | 0 |
Cheese, cottage, lowfat, 1% milkfat | 0 |
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- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
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 |
| 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 |
| 12651 |
| Spinach, frozen, chopped or leaf, unprepared |
| 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 |
| 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 |
| 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 |
| 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 |
| 5494 |
| Peppers, hot chile, sun-dried |
| 5199 |
| Peppers, sweet, green, freeze-dried |
| 5076 |
| Celery flakes, dried |
| 4505 |
| Babyfood, vegetables, spinach, creamed, strained |
| 4178 |
| Stinging Nettles, blanched (Northern Plains Indians) |
| 3834 |
| Chrysanthemum, garland, raw |
| 3616 |
| Lambsquarters, raw (Northern Plains Indians) |
| 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 |
| 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 |
| 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) |
| 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 |
| 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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