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Which foods are the top dietary sources of lutein and zeaxanthin?

Lona Sandon
Nutrition & Dietetics
Lutein is part of the carotenoid family, a cousin of vitamin A, and gives a yellow or orange color to vegetables. It can be found in carrots, squash, or other orange and yellow veggies. Lutein is also found in dark leafy green veggies. Spinach, kale, collard greens, and green peppers are good sources. Egg yolks are one of the most biologically available sources of lutein. Since lutein is fat soluble, the fat found in egg yolks helps it to be absorbed by the body. Adding a salad dressing made with vegetable or olive oil to leafy greens can also help it be better absorbed from these foods as well. Lutein is an important nutrient for eye. It helps keep the retina healthy. Eating foods rich in lutein may help protect you from age related eye diseases.
The top dietary sources of lutein and zeaxanthin are:

• Kale
• Spinach
• Zucchini
• Brussels sprouts
• Corn

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