All varieties of cooked summer and winter squash, peas, yellow corn, beet greens, pumpkin, Brussels sprouts, broccoli, romaine and iceberg lettuce, asparagus and carrots are good food sources of lutein and zeaxanthin and contain between 1 to 4 milligrams of lutein and zeaxanthin per serving.ther Food Sources. Among fruits and fruit juices, canned tangerine juice and canned mandarin oranges provide about 0.4 milligrams of lutein and zeaxanthin, which are present in small amounts in most other fruits such as raspberries, papayas, oranges, peaches, cherries and blueberries.