Foods High in Lutein
Sources of LuteinThe only way to take advantage of the antioxidant benefits of lutein is by eating foods that are rich in carotenoids or through supplementation. The body cannot make this antioxidant so you must get it from food or supplements.
Foods with LuteinActually this antioxidant is found in a wide variety of fruits and vegetables, but egg yolks seem to be the best source because they are more bioavailable and better absorbed by the body.Yellow plant pigments commonly found in yellow and dark green, leafy vegetables may reduce the risk of macular degeneration (AMD), according to a study reported in the September 2007 issue of Archives of Ophthalmology. Here is a list of foods high in lutein:
√ Squash
√ Cantaloupe
√ Tomatoes √ Spinach √ Oranges
√ Collard greens
√ Tomatoes
√ Corn √ Eggs √ Zucchini According to The Lutein Information Bureau lightly cooked vegetables are a better source of lutein than raw, as the lutein is released when the cell walls are broken down by the cooking. Just to make things a bit more complicated, lutein is a fat-soluble substance, and so it is important to eat some healthy fat with your raw vegetables, such as olive oil, for proper absorption through the digestive tract. "Without fat, we know that lutein absorption is negligible," says nutrition researcher Cheryl Rock, PhD, of the University of California, San Diego. 
If your diet is low in (healthy) fat your carotenoid absorption may be affected. This may explain that while spinach has a higher concentration, the lesser amount in egg yolks is more absorbable and bio-available.
When you are eating your fresh spinach salad with some broccoli remember to use some olive oil as your dressing. For More Information:
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√ Broccoli