Five lutein-rich foods and why lutein is essential.


Why is lutein essential?

Lutein is essential to protect your eyes against eye disorders such as macular degeneration, vision loss, and cataracts. Lutein also helps lower diabetes risk and also lowers the risk of cancer. One of the biggest benefits of lutein is to protect your skin health. It can help you prevent skin disorders and skin cancer. As well, the aging process is slowed down if you eat lutein-rich foods.

Five Lutein-rich foods

You need at least 10 milligrams of lutein per day to get the most benefits to your eyes, heart, and skin! You can easily get 22 milligrams from a single cup of kale!


  1. Kale - kale has to be the number one source of lutein. You can eat raw kale with your salad or you can bake as kale chips.
  2. Turnip Greens - compared to the 22 milligrams per cup from kale, you get 18 milligrams of lutein from turnip greens.
  3. Spinach - a cup of raw spinach leaves gives you close to 9 milligrams of lutein.
  4. Broccoli – one cup of raw broccoli will give you 3 milligrams of lutein.
  5. Brussel sprouts - a cup of cooked sprouts will give you two milligrams of lutein.


Other sources of lutein include corn, collard greens, green beans, eggs, oranges, and papaya. 


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