Lutein and zeaxanthin
What it is and what it does
- Lutein and zeaxanthin (like lycopene) are carotenoids that the body does not convert into vitamin A; they are called non-provitamin A carotenoids. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- Lutein and zeaxanthin are different compounds, but both are classed as xanthophylls. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Lutein and zeaxanthin are among the individual carotenoids reported in the Indian Food Composition Tables 2017. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Lutein and zeaxanthin, both from the diet, are the carotenoids found in the retina of the eye. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- They are taken up selectively into the macula of the eye, where they absorb up to 90% of blue light. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Lutein, zeaxanthin and meso-zeaxanthin (made in the body from lutein) are present in high concentrations in the macula, where they are known as the macular pigment. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
Why it matters
- The only way these plant pigments reach the eye is through the diet. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- No clear deficiency symptoms have been found in people eating low-carotenoid diets, as long as they get enough vitamin A. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- No toxic effects of lutein or zeaxanthin have been reported. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- A risk assessment of 11 human studies concluded that lutein is likely safe at intakes below 20 mg a day. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
| Adults (US) | no value set | No RDA or AI for carotenoids | US NASEM Food and Nutrition Board, as reported by the Linus Pauling Institute (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Lutein | ||
| Kodo millet | 59.4 µg | IFCT A017 |
| Bajra (pearl millet) | 29.69 µg | IFCT A003 |
| Ragi (finger millet) | 25.53 µg | IFCT A010 |
| Quinoa | 11.88 µg | IFCT A009 |
| Jowar (sorghum) | 9.08 µg | IFCT A005 |
| Little millet | 7.82 µg | IFCT A016 |
| Rajgira (amaranth) | 4.11 µg | IFCT A002 |
| Zeaxanthin | ||
| Quinoa | 10.05 µg | IFCT A009 |
| Bajra (pearl millet) | 9.3 µg | IFCT A003 |
| Jowar (sorghum) | 7.48 µg | IFCT A005 |
| Little millet | 5.24 µg | IFCT A016 |
| Kodo millet | 3.91 µg | IFCT A017 |
| Ragi (finger millet) | 1.45 µg | IFCT A010 |
| Lutein + zeaxanthin | ||
| Teff | 66 µg | USDA FDC 169747 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Steaming makes nutrients such as beta-carotene and lutein more readily available to the body. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Carotenoids are absorbed best with fat in a meal. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Chopping, puréeing and cooking carotenoid-containing vegetables in oil generally increase the bioavailability of their carotenoids. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Lutein and zeaxanthin are both present in a variety of fruits and vegetables. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Dark green leafy vegetables like spinach and kale contain lutein. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Zeaxanthin is found in yellow corn (maize), corn-based products and bell peppers (capsicum). (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))