Eating Foods High in Lutein Can Protect Your Eye and Brain Health—What To Know (2024)

Lutein is a carotenoid pigment produced by plants. It belongs to the xanthophyll family of carotenoids, which also includes zeaxanthin.

Foods like kale, spinach, broccoli, peas, parsley, and egg yolks contain lutein. Humans can't produce lutein, so getting enough in your diet is critical for overall health, including the function of organs like the eyes, heart, and intestines.

This carotenoid has powerful cellular-protective properties, and high lutein intake is linked to several health benefits, such as lower risk of eye conditions, certain cancers, and dementia.

Lutein functions as a potent antioxidant, protecting cells against oxidative damage by neutralizing reactive compounds called free radicals. Studies show that maintaining optimal levels of lutein by following a diet high in lutein-rich foods may benefit eye and brain health and protect against common health conditions like cancer.

Supports and Protects Eye Health

Foods rich in lutein are an excellent choice for eye health. Lutein and zeaxanthin accumulate in the retina, a layer of tissue located at the back of the eye that senses light and sends signals to your brain that allow you to see.

These carotenoids specifically accumulate in a part of the retina called the macula. Lutein and zeaxanthin protect the cells in your eyes from damage that leads to eye diseases like age-related macular degeneration (ARMD), the leading cause of vision loss in older adults.

One study found that people with higher blood levels of the carotenoids β-carotene, lutein, and zeaxanthin had a significantly lower risk of developing ARMD than people with low levels.

Eating foods high in lutein and zeaxanthin increases macular pigment optical density (MPOD), a measure of the concentration of these carotenoids in the macula. Higher MPOD is associated with better visual function, while lower MPOD is associated with lower visual function and an increased risk of eye conditions like ARMD.

A high dietary intake of carotenoids may also protect against other eye diseases, like glaucoma, a condition that damages the optic nerve and may cause blindness. Lutein can help lower the risk of glaucoma by protecting against optic nerve damage. Studies show that diets high in carotenoids like lutein help reduce the risk of glaucoma and may improve visual function in people with glaucoma.

Study findings also suggest that lutein and zeaxanthin intake may protect against the development of cataracts, a clouding of the eye lens that can cause vision loss. More research is needed to confirm this potential benefit.

May Reduce Cancer Risk

Due to lutein's potent cellular-protective effects, following a diet high in lutein may protect against certain cancers, including breast, bladder, and colorectal.

A study that included data on 3,614 women found that among women at a high risk of developing breast cancer, those with the highest blood levels of carotenoids had a 28.6% breast cancer risk reduction compared to women with the lowest carotenoid levels.

A recent review of 15 studies also found that people with the highest level of circulating lutein had a 30% lower risk of developing breast cancer compared to people with the lowest levels.

High lutein intake may also protect against bladder cancer. A review of 22 studies that included data on over 500,000 people found that, compared to people with the lowest circulating lutein and zeaxanthin concentrations, people with the highest circulating levels had a 47% decreased risk of bladder cancer.The findings showed that bladder cancer risk decreased by 56% for every 1 micromole per liter (μmol/L) increase in circulating concentrations of lutein and zeaxanthin.

Higher lutein and zeaxanthin intake is also associated with reduced colorectal cancer risk in some populations, including in people with certain genetic mutations that increase colorectal cancer risk.

Important for Brain Health

Lutein is the predominant carotenoid concentrated in brain tissue and is vital to brain health. Lutein intake has been linked with improved brain function and may protect against cognitive conditions like dementia.

Studies show that people with dementia have significantly lower levels of carotenoids in their blood than people with healthy cognitive function. For this reason, researchers think that low blood carotenoid levels may be a risk factor for dementia. A study that included data on 7,283 people found that higher blood levels oflutein and zeaxanthin were associated with a reduced risk of all-cause dementia in people aged 65 and over.

A review of nine studies found that lutein intake positively affected brain activity during learning and increased gray matter volume in healthy older adults. Gray matter is responsible for many functions, including processing information, memory, and decision-making. This may be why dietary lutein intake has been associated with minor improvements in cognitive performance, including attention and memory.

How Much Do You Need?

The recommended daily intake of lutein is approximately 10 milligrams, though a daily requirement for lutein has not been established. The average adult only consumes around 2 milligrams of lutein per day, which can negatively impact health by contributing to low blood levels of lutein.

Most modern Western diets are low in lutein-rich foods (e.g., fruits and vegetables) and high in ultra-processed foods and refined grains, which are typically low in lutein. This means that most people can benefit from eating more foods high in lutein, such as green leafy vegetables and fruits.

Vegetables and fruits are the best sources of lutein and other carotenoids, like zeaxanthin.Below are a few lutein and zeaxanthin-rich foods to add to your diet: