Top 10 Lutein Packed Foods to Improve Your Visual Fitness

Did you know that consumption of specific foods will maximize your visual health? Most of us do not think about the health of our eyes and vision until we have a serious issue or disease. But just as our bodies require a healthy lifestyle to maintain physical fitness, our eyes also need specific healthy nutrients to maintain visual fitness.

Various studies have shown that regular consumption of two specific nutrients–lutein and zeaxanthin–contribute to visual performance and reduce the risk of the age-related eye disease called macular degeneration. Don’t wait until you are much older, or until you are diagnosed with an eye disease to start caring about visual nutrition. Start today by eating at least one of the foods listed below, then integrate these nutrients into your diet at least three times per week.

Food and mgs of lutein/zeaxanthin per cooked cup:
  1. Kale 23,700mg
  2. Spinach 20,300mg
  3. Swiss Chard 19,200mg
  4. Mustard greens 14,500mg
  5. Turnip greens 12,100mg
  6. Collard greens 11,800mg
  7. Green peas 4150mg
  8. Winter squash 4050mg
  9. Pumpkin 2500mg
  10. Brussel sprouts 2000mg

    Supplements: Chlorella, spirulina

Other top contenders: broccoli, egg yolks, sweet potatoes, romaine lettuce, carrots, pistachios.

Don’t have time to prep the vegetables listed above? Two other great sources of lutein for those on the go are:

  1. Organifi
    The Original Green Juice, Superfood Dietary Supplement

    Organifi green juice is an all organic green powder that contains lutein and makes for a delicious blended drink! Uniquely formulated with Ashwagandha, Matcha, Moringa, and Chlorella to enhance health benefits.
  2. Lutenol
    Nutritional Vision Support

    A formulated mix of high-quality vitamins, minerals, herbal extracts and carotenoids. It is designed to provide support for eye function and health. The Lutenol formula is closely aligned to scientific research carried out by the National Eye Institute, and is as applicable to healthy aging eyes as it is to healthy younger eyes.

Don’t wait until you are diagnosed with a problem–practice the old adage an ounce of prevention is worth a pound of cure. Incorporate more of these lutein/zeaxanthin supplements or superfoods into your cuisine today!


Dietary guidance for lutein: consideration for intake recommendations is scientifically supported. Ranard KM1, Jeon S1, Mohn ES2, Griffiths JC3, Johnson EJ2, Erdman JW Jr4,5. Eur J Nutr. 2017 Dec;56(Suppl 3):37-42. doi: 10.1007/s00394-017-1580-2. 

Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases. Khoo HE1,2, Ng HS3, Yap WS4, Goh HJH5, Yim HS6. Antioxidants (Basel). 2019 Apr 2;8(4). pii: E85. doi: 10.3390/antiox8040085. 

Chlorella is an effective dietary source of lutein for human erythrocytes. Taiki Miyazawa 1, Kiyotaka Nakagawa, Fumiko Kimura, Yuya Nakashima, Isao Maruyama, Ohki Higuchi, Teruo Miyazawa. J Oleo Sci 2013;62(10):773-9. doi: 10.5650/jos.62.773. 
Spirulina is an effective dietary source of zeaxanthin to humans, Published online by Cambridge University Press:  07 February 2012. British Journal of Nutrition , Volume 108 , Issue 4 , 28 August 2012 , pp. 611 – 619. Bolan Yu, Jie Wang, Paolo M. Suter, Robert M. Russell, Michael A. Grusak, Yin Wang, Zhixu Wang, Shian Yin, Guangwen Tang.


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