1. Prevent age-related macular degeneration
  2. Prevent cataracts
  3. Protect the eye tissues from sunlight damage.
  4. Lower the risk of developing non-Hodgkin lymphoma
  5. Reduce risk of developing breast cancer
  6. May improve speaking and memory in older women.


Overdose: more than 10 mg / day

Excess: accumulated in the retina

Solubility: Fat soluble and slight water soluble

Side effects of excess lutein:

  1. Yellow discoloration of the skin
  2. Increase lung cancer risk among smokers
  3. Crystalline maculopathy

Foods rich in Lutein+Zeaxanthin

Recommended daily intake= 10 mg of a lutein and 2 mg of zeaxanthin

  1. Kale, raw
    Contain: 39551 mcg
  2. Turnip greens, raw
    Contain: 12824 mcg
  3. Spinach, raw
    Contain: 12197 mcg
  4. Parsley, raw
    Contain: 5561 mcg
  5. Peas, green, raw
    Contain: 2477 mcg
  6. Lettuce, cos or romaine, raw
    Contain: 2312 mcg
  7. Grape leaves, raw
    Contain: 1747 mcg
  8. Pumpkin, raw
    Contain: 1500 mcg
  9. Tomatoes, sun-dried
    Contain: 1419 mcg
  10. Broccoli, raw
    Contain: 1403 mcg

Deficiency symptoms

  1. Increase the progression of Age-Related Macular Degeneration
  2. Retinal aging
  3. Increasing oxidative stress and inflammation
  4. Increase the progression of cataract
  5. Increase the progression of retinal detachment

Increase the progression of diabetic retinopathy