Vision & Eye Health

Lutein For Improving Vision

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By Dr. Ryan Shelton, NMD

Do you struggle with poor vision? Have you noticed your vision failing you? Are objects (either from a distance or very close up) becoming increasingly blurry in the bright of day or the darkness of night? If so, then you need to know about the two powerful antioxidants found in common foods that may help your vision health: Lutein and Zeaxanthin.

Science has shown that both lutein and zeaxanthin bio-accumulates in the eye, particularly in the retina. This is where images of objects hit and the ophthalmic nerve submits those signals to the occipital region of the brain where we become conscious of what we’re seeing. This is why these two antioxidants are particularly important for vision health.

Where to find lutein and zeaxanthin

Although lutein and zeaxanthin are responsible for bright colors of many fruits and vegetables, they’re actually found in greatest amounts in dark, leafy, green vegetables. Interestingly, the chlorophyll in dark, leafy, green vegetables masks the color of lutein and zeaxanthin pigments so the vegetables appear green in color.

close up of kale leavesKale is one of the best sources of lutein, with about 115 micrograms per gram of kale. By comparison, a carrot may only have 5.1 micrograms of lutein per gram. Key sources of these two powerful antioxidants include:

  • Kale
  • Egg yolks
  • Parsley
  • Spinach
  • Broccoli
  • Peas
  • Paprika
  • Orange juice
  • Honeydew
  • Melon
  • Kiwis
  • Red peppers
  • Squash
  • Grapes

How to include lutein and zeaxanthin in your daily diet

The great thing is that you can include most of these as breakfast. Egg yolks are extremely high in lutein and zeaxanthin. You can have a couple of poached eggs on a bed of lightly steamed kale, with diced red peppers and a sprinkling of paprika powder. As a side, have some honeydew melon and kiwis to start your day powerfully. It’s not too hard to start every day with breakfast foods that help improve your vision health!


Hint: Fats actually improve the absorption of lutein and zeaxanthin so including fats into your diet may help the bioavailability of lutein and zeaxanthin. Adding some butter or coconut oil with your cooked greens or fresh salads is a great idea.

The team at Zenith Labs have created a supplement called Vision 20, which aims to improve vision health. Your diet should always come first, but supplements such as Vision 20 can give you a real boost. Check it out and let us know what you think!

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I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!




By Dr. Ryan Shelton

Dr. Ryan Shelton, N.D.
Zenith Labs®



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