✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

BEST Food for Eyes & Eye Health [Lutein and Zeaxanthin]

BEST Food for Eyes & Eye Health [Lutein and Zeaxanthin]

 

🦶Lutein and zeaxanthin are carotenoids that can help with eyes and eye problems! We review the best carotenoid foods,🦶

Chapters:
0:00 What is Zeaxanthin & Lutein
0:16 Best Food for Eyes
0:30 Cataracts & Macular degeneration

Lutein and zeaxanthin are carotenoids, which are natural pigments found in plants. These two carotenoids are vital for maintaining good eye health, as they have antioxidant properties that help protect the eyes from harmful blue light and oxidative damage. Lutein and zeaxanthin are concentrated in the macula, the central part of the retina responsible for high-resolution vision. Consuming foods rich in lutein and zeaxanthin can help reduce the risk of age-related macular degeneration (AMD) and cataracts, two common eye conditions that can lead to vision loss, especially in older adults.

Several studies have demonstrated the benefits of lutein and zeaxanthin for eye health. For instance, the Age-Related Eye Disease Study (AREDS2) found that supplementing with lutein and zeaxanthin, combined with other essential nutrients, can reduce the risk of AMD progression by 25-30% (Age-Related Eye Disease Study 2 Research Group, 2013). Another study published in the British Journal of Ophthalmology showed that a higher dietary intake of lutein and zeaxanthin is associated with a lower risk of cataract surgery (Liu et al., 2014).

To incorporate lutein and zeaxanthin into your diet, include the following foods:

Leafy green vegetables: Kale, spinach, Swiss chard, and collard greens are excellent sources of lutein and zeaxanthin.
Cruciferous vegetables: Broccoli, Brussels sprouts, and cauliflower contain moderate amounts of lutein and zeaxanthin.
Corn: Yellow corn is a good source of lutein and zeaxanthin, with the nutrients concentrated in the corn’s yellow pigment.
Egg yolks: Egg yolks are rich in lutein and zeaxanthin, and the fat content in the yolk helps with the absorption of these carotenoids.
Orange and yellow fruits and vegetables: Orange bell peppers, oranges, mangoes, and papayas also contain lutein and zeaxanthin, albeit in smaller amounts than leafy greens.
By consuming a balanced diet rich in these foods, you can get enough lutein and zeaxanthin to support your eye health.

References:

Age-Related Eye Disease Study 2 Research Group. (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA, 309(19), 2005-2015.

Liu, X. H., Yu, R. B., Liu, R., Hao, Z. X., Han, C. C., Zhu, Z. H., … & Song, Y. (2014). Association between lutein and zeaxanthin status and the risk of cataract: a meta-analysis. British Journal of Ophthalmology, 98(1), 116-120.

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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Foot & Ankle Web Services LLC and Dr. Tom Biernacki, DPM, are not liable or responsible for any advice, course of treatment, diagnosis, or other information, services, or product you obtain through this video or site.

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Medical References & Sources

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Clinical References

1. Carr AC, Maggini S. “Vitamin C and immune function.” Nutrients. 2017;9(11):1211.
2. Age-Related Eye Disease Study 2 Research Group. “Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration.” JAMA. 2013;309(19):2005-2015.
3. Boulton AJ, et al. “Comprehensive foot examination and risk assessment.” Diabetes Care. 2008;31(8):1679-1685.