Lutein is an antioxidant, which you may also know as "the eye vitamin," and is effective in protecting the eye against different disorders. Also, the compound is equally effective in conditions including diabetes, cancer, and heart disease. The antioxidant is abundantly found in orange-yellow vegetables and leafy greens.
This article will discuss this compound's health benefits, dosage, and side effects. So, if you want to learn more about this powerful antioxidant, sit back, sip your coffee, and continue reading!
What Is Lutein?
It is one of the major carotenoids found in our eyes. The lutein acts as a light filter where the compound protects the eye from sunlight damage. It fights against free radicals which are generated due to the blue light and poor diet. Furthermore, lutein protects the healthy cells and suppresses the growth of malignant cells.
The important function of the lens is to collect the light and focus it on the retina. Therefore, the lens should remain clear and free of cloudiness. But often, the lens becomes cloudy, which is oxidation. The lutein, being the antioxidant, fights these free radicals and keeps the lens clear.
Even if you suffer from eye diseases, add lutein supplements or rich foods to your diet. It will help treat the condition, stop its progression, and prevent further damage.
What Are The Health Benefits Of Lutein?
Below are the remarkable health benefits of lutein:
Eye Health
Lutein accumulates in the eye's retina, particularly in the macula (located at the back of the eye). As the compound is present in high amounts in the macula, it is also known as the macular pigment. The macula plays a key role in vision, and lutein protects the macula by fighting with free radicals and improves eye health. It is also a natural sunblock for the eyes as it can absorb excessive light, damaging them.
Lutein can also help in treating age-related macular degeneration. It also treats cataracts, where cloudy patches form on the eye. Lutein is also effective in treating the uveitis, an inflammatory disease. Retinal detachment and diabetic retinopathy are two other eye diseases that lutein can treat.
Decrease The Risk Of Diabetes
Some animal studies suggest that higher levels of carotenoids (as lutein) in the blood can decrease the blood glucose level and the risk of diabetes effectively. Back in 2009, research was conducted on rats, which proved that lutein and DHA can normalize the diabetes-induced biochemical modifications in the rats. Also, the oxidative stress was lower in the rats taking the lutein supplements even though they were under hyperglycemic conditions.
Protects The Skin
Recent studies have found that lutein is equally beneficial for the skin. The lutein protects the skin from UV (ultraviolet) radiation's damaging effects. A study showed that people who took 0.4% lutein had less UVB-induced inflammation than those who took only 0.04% lutein.
The compound can filter out the high-energy wavelengths of light. Therefore, it reduces the oxidative stress. Also, lutein and zeaxanthin protect the cells from premature aging. Also, these compounds can keep your skin protected from UVB-induced tumors.
Lowers The Risk Of Cancer
People who take diets rich in lutein are at lower risk of cancer (colon and lungs). Though how lutein kills cancerous cells has not been found, the research says that lutein supplements can be effective against cancerous cells.
So, you must include leafy greens and citrus fruits in your diet, which are good sources of lutein and other antioxidants. These compounds can reduce the oxidative stress and inflammation. It is said that the compound can improve heart health because of its anti-inflammatory and antioxidant properties.
Food Source Of Lutein
Below are the foods rich in lutein:
- Spinach: It is loaded with vitamin K, iron, and magnesium. Not only that, the vegetable is also a good source of lutein. One cup of spinach provides 8 mg of lutein.
- Kale: One cup of kale provides 11 mg of lutein. Though cooking will reduce the amount of lutein, kale can still fulfill your daily lutein need.
- Corn: The lutein gives a yellow color to corn. You can get about 3.6 mg from one cup of corn.
- Romaine Lettuce: It still has enough lutein; you can get about 4 mg of lutein from two cups of lettuce. Eat beans or broccoli with lettuce to enhance the amount of lutein.
- Bell peppers: The peppers provide various nutrients, including vitamin C, carotenoids, and lutein. As the colors of the peppers vary, their health benefits also vary. Green peppers are the healthiest, and you can get about 14 mg of lutein from one pepper.
Lutein Dosage
You can consume about 7 mg to 11.7 milligrams of lutein daily. If you take the supplements, consuming 15 milligrams of lutein daily for two years will be safe.
Besides that, the experts suggest taking up to 20 mg of lutein through diet and supplementation. But don't take more than that as high doses can cause carotenemia (yellow skin), but it is completely harmless. It will go away as you stop consuming lutein.
Side Effects Of Lutein
Only a few side effects are linked to lutein:
- The yellowing of skin is the only side effect associated with lutein. But that condition is not harmful.
- A study found crystal development in the eyes of a female who consumed lutein (20mg/daily) for more than eight years.
- Some people may find it hard to absorb, utilize, and transport lutein and other antioxidants to the eyes. Therefore, they may develop certain disorders with age.
Well, there are no special instructions regarding the intake of lutein for mothers and other people. However, it is always recommended to consult the doctor before taking the lutein.
Conclusion:
Lutein is an antioxidant that is good for the eye and offers various other health benefits. The compounds in naturally found in fruits and vegetables and give them their characteristic colors. You can take up to 20 mg of lutein daily, but consumption of more than this can cause carotenemia. Though this is not harmful, consuming the recommended amount is always better.
