Carrots, spinach, sweet potatoes, turnip, dandelion, collard, beet, and chicory greens are the richest common foods in beta-carotene, lutein, zeaxanthin, as well as other carotenoids! Moringa powder has the highest concentrations, though.
Foods high in beta-carotene
Beta-carotene is a red pigment with antioxidant properties, which it’s naturally found in plants. Many fruits and vegetables are good dietary sources. The human body converts beta-carotene to vitamin A. There are many other carotenoids in foods, but beta-carotene is the most popular and well-studied.
Carrots, spinach, sweet potatoes, turnip, dandelion, beet, and chicory greens are the richest common foods in beta-carotene. Also, spices and herbs are packed with beta-carotene.
| Vegetables | beta-carotene (mg per 100g) | Spices | beta-carotene (mg per 100g) |
| moringa powder | 28.5 | cayenne | 21.8 |
| grape leaves | 16.2 | chili | 15 |
| sweet potato | 9 | marjoram | 4.8 |
| carrots | 8.3 | sage | 3.5 |
| turnip greens | 7 | coriander leaf, dried | 3.4 |
| dandelion greens | 5.9 | thyme, dried | 2.3 |
| spinach | 5.6 | parsley dried | 1.2 |
| beet greens | 3.8 | ||
| Swiss chard | 3.6 | ||
| chicory greens | 3.4 | ||
| romaine lettuce | 3.3 | ||
| pumpkin | 3.1 | ||
| basil | 3.1 | ||
| collard greens | 3 | ||
| kale | 2.9 | ||
| bok choy | 2.7 | ||
| chives | 2.6 | ||
| melons cantaloupe | 2 | ||
| watercress | 1.9 | ||
| mustard greens | 1.8 | ||
| red sweet pepper | 1.6 | ||
| apricots | 1.1 | ||
| winter squash | 0.8 | ||
| red cabbage | 0.7 | ||
| mango | 0.64 | ||
| onion young leaves | 0.6 |
Foods high in lutein & zeaxanthin
Lutein and zeaxanthin are also powerful carotenoids, found naturally in plants.
Dandelion, turnip, collard, and chicory greens are the richest common foods in lutein and zeaxanthin. Basil, summer squash, pumpkin, and dried tomatoes are also excellent dietary sources!
| Vegetables | Lutein & zeaxanthin (mcg per 100g) | Spices | Lutein & zeaxanthin (mcg per 100g) |
| moringa powder | 41,500 | cayenne | 13,157 |
| dandelion greens | 13,610 | parsley dried | 2,428 |
| turnip greens | 12,825 | coriander leaf, dried | 2,428 |
| Swiss chard | 11,000 | marjoram | 1,895 |
| chicory greens | 10,300 | sage | 1,895 |
| watercress | 5,767 | thyme, dried | 1,895 |
| basil | 5,640 | chili | 310 |
| collard greens | 4,323 | ||
| mustard greens | 3,730 | ||
| summer squash | 2,125 | ||
| grape leaves | 1,747 | ||
| Brussels Sprouts | 1,590 | ||
| beetroot leaves | 1,503 | ||
| pumpkin | 1,500 | ||
| dried tomatoes | 1,419 | ||
| pistachios | 1,160 | ||
| onion young leaves | 1,137 | ||
| broccoli | 745 | ||
| paprika | 651 |
Which is the richest food in carotenoids?
Moringa powder is the best dietary source of beta-carotene, lutein and zeaxanthin. In addition, it’s high in calcium, protein, and chlorophyll. You can buy organic moringa powder on iHerb.
What foods can improve eyesight?
Actually, beta-carotene, lutein and zeaxanthin are important compounds for good eyesight. They can reduce the risk of chronic eye diseases, such as age-related macular degeneration and cataracts.
In addition, we should consume adequate amounts of essential fatty acids, zinc, vitamin E, and vitamin C for good vision.[1]
Recommended daily intakes
According to the American Academy of Ophthalmology, we can slow the progression of eye diseases, such as age-related macular degeneration, if we consume daily:[2]
- vitamin C, 500 mg
- vitamin E, 400 IU
- lutein, 10 mg
- zeaxanthin, 2 mg
- zinc, 80 mg
- copper, 2 mg
There hasn’t been established a recommended daily intake of beta-carotene.
