Lutein
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Lutein (and the closely related compound zeaxanthin), is a carotenoid phytochemical that helps to prevent age-related macular degeneration and is an antioxidant chemical due to its ability to absorb phototoxic blue light and near ultraviolet radiation.
| Food | Micrograms/cup | Micrograms/100 grams |
|---|---|---|
| Kale | 23,720 | 18,246 |
| Spinach | 20,354 | 11,308 |
| Turnip greens | 12,154 | 8,440 |
| Collards | 14,619 | 7,694 |
| Mustard Greens | 8,347 | 5,962 |
| Parsley | 556 | 5,560 |
| Dandelion Greens | 4,944 | 4,709 |
| Green Peas, Frozen | 3,840 | 2,400 |
| Lettuce, Romaine | 1,295 | 2,313 |
| Squash, summer | 4,048 | 2,249 |
| Beet greens | 2,619 | 1,819 |
| Lettuce, Greenleaf | 969 | 1730 |
| Broccoli | 2,367 | 1,517 |
| Squash, winter | 2,901 | 1,415 |