Lutein, a carotenoid antioxidant that gives plants their color, is primarily found in yellow and green fruits and vegetables. This nutrient is highly beneficial for eye health, potentially preventing age-related vision loss and cataracts. Here are some foods rich in lutein.

Kale: This dark green leafy vegetable is packed with nutrients, including lutein. One cup of raw kale contains approximately 11 mg of lutein. Add kale to stews, stir-fries, salads, and soups to reap its nutritional benefits.

Spinach: This is a great source of various essential vitamins and minerals like iron, vitamin K, and magnesium. Spinach is also rich in antioxidants like lutein, with 8 mg in one cup. Spinach can be boiled, stir-fried, added to soups, or enjoyed in salads.

Eggs: The amount of lutein can vary depending on the type of egg, but on average, one yolk contains about 0.1 mg of lutein. They are also rich in healthy fats, which promote better lutein absorption. Steamed, poached, or fried eggs are easy to eat and provide valuable nutrients for eye health.

Lettuce: Despite its light green color, lettuce still contains a significant amount of lutein. Two cups of chopped lettuce provide almost 4 mg of lutein. To further increase your lutein intake, combine lettuce with a handful of green beans or broccoli.

Pistachios: Many nuts contain lutein, but pistachios are among the best sources, with 1.4 mg in a 28 g serving. Pistachios are lower in fat than some other nuts, but they are still calorie-dense. Be sure to control your portion sizes to avoid unwanted weight gain.

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