Foods high in beta-carotene, lutein & zeaxanthin!

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.

(mg per 100g)
(mg per 100g)
moringa powder28.5cayenne21.8
grape leaves16.2chili15
sweet potato 9marjoram4.8
turnip greens7coriander leaf, dried3.4
dandelion greens5.9thyme, dried2.3
spinach5.6parsley dried1.2
beet greens3.8
Swiss chard3.6
chicory greens3.4
romaine lettuce3.3
collard greens3
bok choy2.7
melons cantaloupe2
mustard greens1.8
red sweet pepper1.6
winter squash0.8
red cabbage0.7
onion young leaves0.6
Foods rich in beta-carotene

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!

VegetablesLutein & zeaxanthin
(mcg per 100g)
SpicesLutein & zeaxanthin
(mcg per 100g)
moringa powder41,500cayenne13,157
dandelion greens13,610parsley dried2,428
turnip greens12,825coriander leaf, dried2,428
Swiss chard11,000marjoram1,895
chicory greens10,300sage1,895
watercress5,767thyme, dried1,895
collard greens4,323
mustard greens3,730
summer squash2,125
grape leaves1,747
Brussels Sprouts1,590
beetroot leaves1,503
dried tomatoes1,419
onion young leaves1,137
Foods rich in lutein and zeaxanthin.

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.

Share to...