Lutein & Zeaxanthin

Lutein & Zeaxanthin acts as antioxidants to minimize oxidative damages caused by free radicals that were released due to elevated cortisol, being overweight/obese and external stresses. These damages can cause the vision to be blur or be distorted.

You don't need to take supplements. You can get them straight from food.

Although there is no recommended intakes for Lutein & Zeaxanthin, studies suggest ~6mg/day.

Here are some common food sources of Lutein and Zeaxanthin. This may help you with your meal planning.

Food Items	Amount of Lutein & Zeaxanthin
Goji Berries (28g)	~28.95mg
Spinach, raw (100g)	~12.2mg
Sweet Potato leaves, cooked (100g)	~11.45mg
Spinach, cooked (100g)	~11.3mg
Mustard Greens, cooked, unsalted (100g)	~10.4mg
Kale, raw (100g)	~6.26mg
Kale, cooked (100g)	~4.98mg
Arugula, raw (100g)	~3.56mg
Tang Oh, cooked (100g)	~3.47mg
Bittergourd, cooked (100g)	~2.64mg

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