The eyes need a range of nutrients for optimal health; one of the key nutrients is the lutein, a carotenoid with anti-inflammatory properties. But what is lutein and what are its benefits for the eyes? How can we get this nutrient through the diet?
Let's find out together.
Index
What is lutein?
Lutein is part of the family of carotenoid antioxidants; carotenoids are a type of phytonutrient, or plant chemical, found in the cells of many types of plants.
I carotenoids are responsible for the bright colors seen in many plants, like the red, orange and yellow hues of fruits and vegetables.
In addition to playing an important role in plant health, these pigmentsi bring benefits to people's health; in addition to lutein, zeaxanthin is another carotenoid that offers benefits for the eyes and vision.
It is structurally similar to lutein, with a small difference in the arrangement of the atoms. Lutein and zeaxanthin are the only dietary carotenoids present in the retina; they are mainly concentrated in the macula region, located at the back of the eye and essential for vision.
Benefits lutein and zeaxanthin
As powerful antioxidants, lutein and zeaxanthin can protect the body and especially the eyes in different ways; In regards to eye health, these nutrients can contribute to:
- Suppress inflammation
- Defend against free radicals and oxidative stress
- Improve the sharpness of sight
- Improve sensitivity to visual contrast
- Reduce glare
- Protect eye tissue from damage from sunlight
- Reduce cell loss and death related to eye diseases
- Protect your eyes from harmful blue light
- Protect from myopia
- Protect preterm infants from the effects of retinopathy of prematurity
- Providing benefits in case of age-related macular degeneration, diabetic retinopathy, cataracts, dry eye disease.
Need
Although there is no recommended dietary dose of lutein to take, it is generally considered safe even in high amounts. Different Research has found that 10 mg of lutein and 2 mg of zeaxanthin are effective in reducing the risk of developing macular degeneration.
A dosage of up to 20 mg of lutein per day can be considered safe.
What foods are a good source of lutein?
A large variety of foods provide lutein; the largest amount of this nutrient is found in green leafy vegetables, such as:
- kale
- spinach
- broccoli
- lettuce
- parsley
- basil
- leeks
- peas.
Lutein is also found in other foods, such as:
- Egg yolks
- Red pepper
- More
- Durum wheat
- Farro
Lutein comes better absorbed when taken with high-fat foods; this is because low-density lipoproteins are the main transport vehicle for lutein in the body.
Although dietary consumption is generally the best way to get the necessary lutein, it is also possible to increase its intake through supplements, often derived from calendula or synthetically produced.
And you, did you have any idea what lutein is? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
