The most potent source of lutein is leafy vegetables, such as spinach, kale, turnip greens and collards. Other vegetables containing significant amounts of lutein include peas, yellow corn, broccoli, romaine and iceberg lettuce. Lutein consumption may help prevent cataracts and age-related macular degeneration, according to the San Francisco Gate.Continue Reading
Research suggests that 6 milligrams of lutein consumed daily is sufficient to decrease the risk of age-related macular degeneration, according to the San Francisco Gate. A single serving of cooked spinach contains 30 milligrams of lutein, making spinach the most potent source of the vitamin. Dark leafy greens such as kale, turnip greens, and dandelion greens offer between 8 and 25 milligrams. Vegetables such as asparagus, broccoli, winter and summer squash, and pumpkin each provide 1 to 4 milligrams per serving.
According to WebMD, lutein is best absorbed during a high-fat meal. It works in the body as a pigment that provides light filtration, and protects the retina and macula from sunlight and tissue damage. Lutein is also used as preventative medicine for conditions including type 2 diabetes, colon and breast cancer, and diabetes, however, science has yet to discover any linkages between these conditions and the vitamin, as of 2015. Research suggests that those with cystic fibrosis may have trouble digesting carotenoids such as lutein in either raw or supplemental form, reports WebMD.Learn more about Vitamins & Supplements