Eggs, leafy greens, fruits, cruciferious vegetables and starchy vegetables are some of the foods that contain lutein. Diets rich in lutein reduce the risk of developing cataracts and chronic eye disease.
According to studies, eggs are one of the best sources of lutein. However, eating too many eggs is discouraged because it can increase cholesterol levels in the body.
Leafy greens contain high levels of lutein. The American Macular Degeneration Foundation says that a serving of raw kale provides the most lutein. Collard greens, spinach and turnip greens are also good sources of lutein.
Fresh fruits contain small amounts of lutein. Some of the fruits that contain lutein include peaches, oranges, grapes, melons, kiwifruit and grapefruit. Fruits may not have a high concentration of lutein, but eating two cups of fruit every day helps increase lutein intake.
Cruciferious vegetables are high in lutein. Vegetables that fall under this category include cabbage, broccoli and Brussels sprouts. Consuming half a cup of these vegetables gives one the recommended daily intake of lutein.
Starchy vegetables are good sources of lutein. Examples of starchy vegetables include raw green beans, cooked corn and cooked peas. For extra lutein, peas and corn can be added to casseroles and vegetable soups.