Lutein and zeaxanthin are carotenoids that function as antioxidants and are found in many fruits and vegetables, particularly the ones with bright colors like yellow, green, and orange. They are linked to supporting vision health and protecting our eyes from blue light damage cause by digital devices, harmful UV rays, and oxidative damage.
Foods that have high amounts of lutein include broccoli, papaya, multiple types of squash such as butternut and pumpkin, and tomatoes. Cooked or processed tomato products like tomato sauce and tomato paste may contain higher levels of lutein.
Foods rich in zeaxanthin include goji berries, orange-colored fruits like oranges, tangerines, and persimmons. Spices such as paprika and saffron are both concentrated sources of zeaxanthin.
Leafy greens are also rich in both lutein and zeaxanthin. Try incorporating more spinach, kale, collard greens, and swiss chard into your diet. Egg yolks and orange bell peppers are particularly rich in both eye supporting nutrients also.
Yellow corn also contains both zeaxanthin and lutein. Opt for fresh corn on the cob or frozen corn to retain its nutritional value. Since corn is genetically modified, purchase organic whenever possible.
Here are some easy ways to incorporate these foods into your diet.
- Scramble eggs with chopped orange bell peppers and tomatoes.
- Make a spinach salad with yellow corn kernels and sliced boiled egg.
- Make a smoothie using fresh papaya and kale.
- Steam butternut squash for a nice side dish and sprinkle with paprika.
- Add dried goji berries to cereal or oatmeal.
- Snack on oranges and tangerines.
- When making a stir fry, use broccoli and orange bell peppers.
- Serve tomato paste on a cracker topped with goat cheese for a simple appetizer.
- TIP: purchase tomato paste in a tube for easy use and longer shelf life. You can squirt a teaspoon in soups, stews, broths, and almost anything to add a burst of flavor.
Incorporating foods rich in lutein and zeaxanthin can help support eye health throughout every life stage. To fill in nutritional gaps when these fruits and vegetables are not in season or you're not eating enough, supplements may be a great option. Choose supplements that are guaranteed for purity and potency.
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