In This ArticleView AllIn This ArticleHow Lutein Supports Eye HealthHow Much to EatFood Sources
In This ArticleView All
View All
In This Article
How Lutein Supports Eye Health
How Much to Eat
Food Sources
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Photo:Jacob Fox. EatingWell design.
Jacob Fox. EatingWell design.
Our eyes allow us to experience the world around us, from the colors of a sunset to the faces of loved ones. So, maintaining healthy eyesight is a critical component of our overall well-being and quality of life. However, caring for vision requires more than just regular eye exams. It also involves lifestyle choices, including the foods we eat.
Research has found that certain nutrients can have a powerful impact on visual health. And one of the most important is lutein. Found in many foods, this nutrient supports healthy eyesight and may even help reduce the risk of developing certain eye-related diseases.
If you’d like to learn why lutein is our top nutrient for eye health, plus tasty ways to work it into your diet, read on.
4 Simple Ways to Keep Your Eye Sight Sharp and Healthy, According to Experts
“Lutein is a carotenoid, or a naturally occurring pigment,” saysElana Usdenski, RD, a registered dietitian in Ontario, Canada. It is responsible for the yellow-orange hues in many foods, but it is also in leafy greens like spinach and kale.
Here are some ways that lutein helps keep your eyes healthy.
Filters Harmful Blue Light
May Protect Against Age-Related Macular Degeneration
Research suggests that people with high lutein intake are less likely to develop AMD.This nutrient accumulates in the macula, creating a protective layer that absorbs harmful blue light and minimizes its impact on retinal cells. Lutein may also combat oxidative stress, one of the primary contributors to AMD.That’s because “lutein functions as an antioxidant, safeguarding eye cells from oxidative stress and free radical damage,” saysWendy Bazilian, Dr.P.H., RDN, a certified exercise physiologist and host of the1,000 Waking Minutes podcast.
Best Antioxidant-Rich Foods
May Lower the Likelihood of Cataracts
Several studies have found that people who consume more lutein tend to be less likely to develop cataracts. However, not all research agrees, so more study is needed.
May Provide Dry Eye Relief
May Lessen Eye Strain
How Much Lutein to Eat for Better Eye Health
Unlike vitamins and minerals, there is no official recommendation for lutein consumption. The good news is there are many foods that are rich in lutein. It frequently travels with another vision-supporting pigment called zeaxanthin, giving you a double dose of protection.
You can find both of these pigments in green leafy vegetables like spinach, kale, broccoli and romaine lettuce. And even though corn doesn’t get much credit for its nutritional content, it is also rich in lutein (peas contain it, too).Lutein is also found in pistachios. If you’re looking for a lutein-rich protein source, think egg yolks. They get their sunny yellow color from lutein.
No matter where you get your lutein, don’t be afraid to add a little olive oil or anotherhealthy fat source. “Lutein is a fat-soluble compound that therefore requires fat to be present in order to be absorbed in the body from our foods,” says Bazilian.
8 Best Foods for Eye Health, According to a Dietitian
Strategies to Include Lutein
Load Up on Green Veggies.Incorporate lutein-rich spinach, kale or broccoli into casseroles, pasta or stir-fries for a nutrient-packed meal, like ourBaked Spinach and Feta Pasta. Or, start your meal with one of these tastyspinach salads.
Don’t Toss the Yolks.If you’ve been avoiding eggs, it’s time to add them back to your rotation!Egg yolksare loaded with nutrients, including lutein. In addition to whipping up eggs for breakfast, add them to salads, baked goods and snacks like theseClassic Deviled Eggs.
Eat More Corn!Lutein-rich corn is an often-overlooked vegetable that can have powerful benefits for eye health. Of course, it’s delicious on the cob. But don’t underestimate the convenience and versatility of frozen corn. Keep a bag in your freezer to toss into any of these15 Recipes That Start with a Bag of Frozen Corn.
Blend Leafy Greens into Smoothies.Addingdark leafy greenslike spinach, kale or romaine lettuce to your smoothie is a convenient, delicious way to increase lutein intake. Try ourAnti-Inflammatory Cherry, Beet & Kale Smoothiefor a sippable source of lutein.
The Bottom Line
We don’t hear about lutein often, but this plant pigment works in multiple ways to maintain and protect eye health. As a natural antioxidant, it helps shield the eyes from harmful blue light and oxidative stress, which can lead to conditions like macular degeneration and cataracts. And it may also help combat inflammation that can lead to uncomfortable dry eye syndrome.
If you’re wondering where you can get lutein, it’s found in lots of foods, especially dark leafy greens, colorful vegetables, corn, eggs and pistachios. So, load your shopping cart with them! Because who doesn’t want to see the world as clearly as possible?
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wilson LM, Tharmarajah S, Jia Y, Semba RD, et al.The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis.Adv Nutr. 2021;12(6):2244-2254. doi: 10.1093/advances/nmab071.Centers for Disease Control and Prevention.About Common Eye Disorders and Diseases | Vision and Eye Health.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein Supplementation for Eye Diseases.Nutrients. 2020;12(6):1721. doi:10.3390/nu12061721Liu Y, Ni M, Wu R, et al.The level and efficacy of lutein in patients with age-related macular degeneration: a comprehensive systematic review and meta-analysis.Ann Transl Med. 2022;10(6):299. doi: 10.21037/atm-22-173.Zhang Y, Qin X, Xu T, Chu F, He B.Research progress on the correlation between cataract occurrence and nutrition.Front Nutr.2024;11:1405033. doi: 10.3389/fnut.2024.1405033.Rojas-Carabali W, Mejía-Salgado G, Cifuentes-González C.Clinical relationship between dry eye disease and uveitis: a scoping review.J Ophthalmic Inflamm Infect. 2023;13(1):2. doi: 10.1186/s12348-022-00323-0.Yi-Ching C, Chao-Chun H.Role of Lutein Supplements in the Management of Dry Eye Syndrome: A Systematic Review.Int. J. Vitam. Nutr. Res.2025, 95(1), 36626.https://doi.org/10.31083/IJVNR36626Cougnard-Gregoire A, Merle BMJ, Aslam T, et al.Blue Light Exposure: Ocular Hazards and Prevention-A Narrative Review.Ophthalmol Ther. 2023;12(2):755-788. doi: 10.1007/s40123-023-00675-3.U.S. Department of Agriculture.USDA National Nutrient Database-Lutein.Islam KMS, Khalil M, Männer K, et al.Lutein Specific Relationships among Some Spectrophotometric and Colorimetric Parameters of Chicken Egg Yolk.J Poult Sci. 2017;54(4):271-277. doi:10.2141/jpsa.0160065Scott TM, Ogunbodede O, McKay DL.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2024:S0022-3166(24)01099-X. doi: 10.1016/j.tjnut.2024.10.022.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Wilson LM, Tharmarajah S, Jia Y, Semba RD, et al.The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis.Adv Nutr. 2021;12(6):2244-2254. doi: 10.1093/advances/nmab071.Centers for Disease Control and Prevention.About Common Eye Disorders and Diseases | Vision and Eye Health.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein Supplementation for Eye Diseases.Nutrients. 2020;12(6):1721. doi:10.3390/nu12061721Liu Y, Ni M, Wu R, et al.The level and efficacy of lutein in patients with age-related macular degeneration: a comprehensive systematic review and meta-analysis.Ann Transl Med. 2022;10(6):299. doi: 10.21037/atm-22-173.Zhang Y, Qin X, Xu T, Chu F, He B.Research progress on the correlation between cataract occurrence and nutrition.Front Nutr.2024;11:1405033. doi: 10.3389/fnut.2024.1405033.Rojas-Carabali W, Mejía-Salgado G, Cifuentes-González C.Clinical relationship between dry eye disease and uveitis: a scoping review.J Ophthalmic Inflamm Infect. 2023;13(1):2. doi: 10.1186/s12348-022-00323-0.Yi-Ching C, Chao-Chun H.Role of Lutein Supplements in the Management of Dry Eye Syndrome: A Systematic Review.Int. J. Vitam. Nutr. Res.2025, 95(1), 36626.https://doi.org/10.31083/IJVNR36626Cougnard-Gregoire A, Merle BMJ, Aslam T, et al.Blue Light Exposure: Ocular Hazards and Prevention-A Narrative Review.Ophthalmol Ther. 2023;12(2):755-788. doi: 10.1007/s40123-023-00675-3.U.S. Department of Agriculture.USDA National Nutrient Database-Lutein.Islam KMS, Khalil M, Männer K, et al.Lutein Specific Relationships among Some Spectrophotometric and Colorimetric Parameters of Chicken Egg Yolk.J Poult Sci. 2017;54(4):271-277. doi:10.2141/jpsa.0160065Scott TM, Ogunbodede O, McKay DL.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2024:S0022-3166(24)01099-X. doi: 10.1016/j.tjnut.2024.10.022.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Wilson LM, Tharmarajah S, Jia Y, Semba RD, et al.The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis.Adv Nutr. 2021;12(6):2244-2254. doi: 10.1093/advances/nmab071.Centers for Disease Control and Prevention.About Common Eye Disorders and Diseases | Vision and Eye Health.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein Supplementation for Eye Diseases.Nutrients. 2020;12(6):1721. doi:10.3390/nu12061721Liu Y, Ni M, Wu R, et al.The level and efficacy of lutein in patients with age-related macular degeneration: a comprehensive systematic review and meta-analysis.Ann Transl Med. 2022;10(6):299. doi: 10.21037/atm-22-173.Zhang Y, Qin X, Xu T, Chu F, He B.Research progress on the correlation between cataract occurrence and nutrition.Front Nutr.2024;11:1405033. doi: 10.3389/fnut.2024.1405033.Rojas-Carabali W, Mejía-Salgado G, Cifuentes-González C.Clinical relationship between dry eye disease and uveitis: a scoping review.J Ophthalmic Inflamm Infect. 2023;13(1):2. doi: 10.1186/s12348-022-00323-0.Yi-Ching C, Chao-Chun H.Role of Lutein Supplements in the Management of Dry Eye Syndrome: A Systematic Review.Int. J. Vitam. Nutr. Res.2025, 95(1), 36626.https://doi.org/10.31083/IJVNR36626Cougnard-Gregoire A, Merle BMJ, Aslam T, et al.Blue Light Exposure: Ocular Hazards and Prevention-A Narrative Review.Ophthalmol Ther. 2023;12(2):755-788. doi: 10.1007/s40123-023-00675-3.U.S. Department of Agriculture.USDA National Nutrient Database-Lutein.Islam KMS, Khalil M, Männer K, et al.Lutein Specific Relationships among Some Spectrophotometric and Colorimetric Parameters of Chicken Egg Yolk.J Poult Sci. 2017;54(4):271-277. doi:10.2141/jpsa.0160065Scott TM, Ogunbodede O, McKay DL.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2024:S0022-3166(24)01099-X. doi: 10.1016/j.tjnut.2024.10.022.
Wilson LM, Tharmarajah S, Jia Y, Semba RD, et al.The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis.Adv Nutr. 2021;12(6):2244-2254. doi: 10.1093/advances/nmab071.
Centers for Disease Control and Prevention.About Common Eye Disorders and Diseases | Vision and Eye Health.
Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein Supplementation for Eye Diseases.Nutrients. 2020;12(6):1721. doi:10.3390/nu12061721
Liu Y, Ni M, Wu R, et al.The level and efficacy of lutein in patients with age-related macular degeneration: a comprehensive systematic review and meta-analysis.Ann Transl Med. 2022;10(6):299. doi: 10.21037/atm-22-173.
Zhang Y, Qin X, Xu T, Chu F, He B.Research progress on the correlation between cataract occurrence and nutrition.Front Nutr.2024;11:1405033. doi: 10.3389/fnut.2024.1405033.
Rojas-Carabali W, Mejía-Salgado G, Cifuentes-González C.Clinical relationship between dry eye disease and uveitis: a scoping review.J Ophthalmic Inflamm Infect. 2023;13(1):2. doi: 10.1186/s12348-022-00323-0.
Yi-Ching C, Chao-Chun H.Role of Lutein Supplements in the Management of Dry Eye Syndrome: A Systematic Review.Int. J. Vitam. Nutr. Res.2025, 95(1), 36626.https://doi.org/10.31083/IJVNR36626
Cougnard-Gregoire A, Merle BMJ, Aslam T, et al.Blue Light Exposure: Ocular Hazards and Prevention-A Narrative Review.Ophthalmol Ther. 2023;12(2):755-788. doi: 10.1007/s40123-023-00675-3.
U.S. Department of Agriculture.USDA National Nutrient Database-Lutein.
Islam KMS, Khalil M, Männer K, et al.Lutein Specific Relationships among Some Spectrophotometric and Colorimetric Parameters of Chicken Egg Yolk.J Poult Sci. 2017;54(4):271-277. doi:10.2141/jpsa.0160065
Scott TM, Ogunbodede O, McKay DL.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2024:S0022-3166(24)01099-X. doi: 10.1016/j.tjnut.2024.10.022.
