Lutein Foods & Sources
The best natural sources of lutein are kale and spinach. A cup of cooked kale has about 23 mgs of lutein, while a cup of cooked spinach has 20 mgs of lutein. (Cooking the vegetables makes the lutein more readily absorbed by the body - for example, a cup of raw spinach has only 3 mgs of lutein.)
While there is no official recommended daily dose of lutein, most nutritionists suggest consuming between 6 and 10 mgs per day. Other sources include corn, peas and egg yolks. The lutein found in supplements is normally extracted from marigold petals.