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Lutein, which cannot be manufactured by the body, promotes healthy skin and eyes and is often called the "eye vitamin."

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.

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