Lutein
It is found in a large amount of green leafy vegetables, including kale and Spanish, and it helps to prevent oxidative damage. Egg yolks have the highest concentration of lutein and zeaxanthin, major carotenoids that provide protection to the macula. People usually do not consume yolk due to high cholesterol content, but if the diet is heart-healthy, then consumption of eggs will be beneficial for the body; it will also reduce the risk of cataracts. If you are not sure about the consumption of eggs due to health conditions, you can consult your doctor. The recommended amount of lutein is 3mg per day.