Lutein is a powerful antioxidant found in leafy greens like spinach and kale. It plays a key role in keeping your eyes healthy by protecting them from blue light and oxidative damage.
This nutrient concentrates in the macula—the part of your retina responsible for sharp central vision—helping to reduce the risk of age-related macular degeneration (AMD) and cataracts.
Lutein also supports better visual performance, improving contrast and reducing glare, which can make night driving and screen time easier on your eyes.
To boost your lutein intake, eat more dark leafy greens, corn, peas, and egg yolks—or consider a daily supplement with 6–20 mg of lutein (often paired with zeaxanthin). Most people only get 1-3 mg of lutein in their diet only.
Lutein is your eyes’ natural defence against light damage and aging. It’s a small nutrient, but has a big impact!
