Lutein is part of the carotenoid family of antioxidants. Carotenoids are a type of phytonutrient, or plant chemical, found in the cells of many types of plants.

Carotenoids are responsible for the vibrant colors seen in many plants, such as the bright red, orange, and yellow hues of various fruits and vegetables.

While these pigments play an important role in plant health, they also provide health benefits for people who eat foods that are a good source of this phytonutrient.

Along with lutein, zeaxanthin is another important carotenoid that offers eye health benefits. It’s structurally similar to lutein, with just a small difference in the arrangement of its atoms.

Lutein and zeaxanthin are the only dietary carotenoids found in your retina. They’re concentrated mostly in the macula region, located at the back of your eye, which is essential for your vision. Because of where they’re concentrated, these two carotenoids are known as macular pigments.

What’s known about the eye health benefits of lutein? As powerful antioxidants, Lutein and zeaxanthin may protect your body and especially your eyes in numerous ways. With regards to your eye health, research suggests that these nutrients may help:

Suppress inflammation Defend against free radicals and oxidative stress Enhance the sharpness of your vision Improve your visual contrast sensitivity Reduce glare impairment Protect eye tissue from sunlight damage Reduce cell loss and death related to eye disease Protect your eyes from harmful blue light Convert light signals into electrical signals in your retina and aid in the transmission of those signals to the visual cortex in your brain Protect against nearsightedness (myopia) and protect pre-term infants against the effects of retinopathy of prematurity (ROP). Lutein and eye conditions Aside from the benefits listed above, there’s also evidence that lutein and zeaxanthin may provide benefits related to the following eye conditions:

Age-related macular degeneration (AMD). In developed countries, AMD is the leading cause of blindness and permanent visual impairment. According to a 2011 studyTrusted Source, lutein and zeaxanthin may be protective against the progression of late-stage AMD to blindness. Diabetic retinopathy. Diabetic retinopathy impacts about one-third of people with diabetes. Although research is limited, an animal studyTrusted Source has shown that lutein and zeaxanthin may help reduce oxidative stress markers that can lead to eye damage and vision loss. Cataracts. Cataracts are cloudy patches that develop in the lens of your eye. According to a 2006 studyTrusted Source, people who consume a diet that’s low in lutein and zeaxanthin may be at a higher risk for developing cataracts. Dry eye disease. With dry eye disease, also known as dry eye syndrome, your eyes don’t make enough lubrication to coat your eyes. This can cause red, itchy, burning, eyes, temporary blurriness, and a feeling as if there’s sand in your eye. According to a 2016 studyTrusted Source, lutein may help reduce these symptoms. How much lutein do you need? Although there’s no recommended dietary intake for lutein, it’s generally considered to be safe, even in higher amounts. The Food and Drug Administration classifies it as Generally Regarded as Safe (GRAS).

It’s estimated that many Americans only consume around 1–2 milligrams (mg) of lutein each day. But researchTrusted Source shows that you likely need a higher intake of lutein to reduce the risk for developing AMD.

Research done for the large Age-Related Eye Disease Study 2Trusted Source found that 10 mg of lutein and 2 mg of zeaxanthin was effective at reducing the progression to advanced AMD.

This study involved more than 4,200 participants over a 5-year span. No adverse health effects were noted with this dosage, except for minor yellowing of the skin.

Additionally, the Council for Responsible Nutrition has noted that a daily dose of up to 20 mg of lutein is safe.

What foods are good sources of lutein? A variety of foods provide healthy doses of lutein. The highest amount of dietary lutein is found in leafy green vegetables, such as:

Kale Spinach Broccoli Lettuce Parsley Basil Leeks Peas Lutein can also be found in other foods, such as:

Egg yolks Red pepper Corn Durum wheat Einkorn wheat Pistachios Lutein is absorbed best when it’s taken with food that has a high fat content. This is because low-density lipoproteins are the main transport vehicle for lutein in your body.

Although dietary consumption is typically the best way to get the lutein you need, you can also boost your lutein intake with dietary supplements.

Lutein supplements are often sourced from marigold flowers and mixed with oils, but they can also be made synthetically.