The recommended daily intake of lutein, either through supplements or dietary intake, is 6 milligrams, notes WebMD. A 6.9 to 11.7 milligram dose of lutein daily may reduce the risk of developing age-related macular degeneration and cataracts, while a 10 milligram dose may reduce the symptoms caused by macular degeneration.
Lutein, while available in supplement form, is also readily available in foods, reports WebMD. One cup of cooked kale has 44 milligrams of lutein, while a cup of cooked spinach has 26 milligrams, and a cup of cooked broccoli has 3 milligrams of lutein. Other lutein-rich foods include corn, kiwi fruit, orange juice, squash and grapes. Zucchini and orange peppers are also rich in lutein.