As in previous blog, you have learned about why you can have vision health with lutein and lutein benefits. Now see how you can have intake of lutein with natural resources. Here is the details servings and nutrition value of lutein that you can easily have n your food to help yourself in improving your eye sight!
| Food |
Mg / serving |
Kale (raw)  |
26.5 / 1 cup |
| Kale (cooked) | 23.7 / 1 cup |
| Spinach (cooked) | 20.4 / 1 cup |
Collards (cooked)  |
14.6 / 1 cup |
Turnip greens (cooked)  |
12.2 / 1 cup |
Green peas (cooked)  |
4.1 / 1 cup |
Spinach (raw)  |
3.7 / 1 cup |
Corn (cooked)  |
1.5 / 1 cup |
| Broccoli (raw) | 1.3 / 1 cup |
Romaine lettuce (raw)  |
1.1 / 1 cup |
Green beans (cooked)  |
0.9 / 1 cup |
Broccoli (cooked)  |
0.8 / 1/2 cup |
Papaya (raw)  |
0.3 / 1 large |
Egg  |
0.2 / 1 large |
Orange (raw)  |
0.2 / 1 large |
Now you must be thinking how to take all these sources in your food. No need to worry about this. We are providing you some recipes to take these Lutein source as Salad as well as main course. Click for :
Green Salad Recipe containing Lutein
Fruit Salad to Increase Lutein
Vegetable Salad for Eyes
Salad Ideas For Healthy Eyes
