Your eyes, like the rest of your body, require a variety of nutrients to function properly. Lutein is one of these essential nutrients. Leilani Fraley of Healthline stated that Lutein is an antioxidant and anti-inflammatory carotenoid. But most of us are familiar with this. However, we may be curious as to what lutein is and how it benefits our eyes. What is the best way to get this nutrient in our diet?
According to WebMD, most of us have heard of lutein as "the eye vitamin." The human eye contains two main carotenoids: lutein and zeaxanthin. It is supposed to act as a light filter, shielding the eye tissues from the harmful effects of sunlight. It is a carotenoid, which is a form of an organic pigment. It has something to do with beta-carotene and vitamin A. Egg yolks, spinach, kale, corn, orange pepper, kiwi fruit, grapes, zucchini, and squash are all good sources of lutein.
Furthermore, zeaxanthin, like lutein, is an essential carotenoid that has eye-health benefits. It's structurally identical to lutein, according to Leilani Fraley, with a minor change in the arrangement of its atoms. The only dietary carotenoids present in your retina are these two. They're usually concentrated in the macula region, which is crucial for your eyesight and is located near the rear of the eye.
Even though there is no suggested dietary intake for lutein, it is generally thought to be safe in higher doses. It is classified as Generally Recognized as Safe by the Food and Drug Administration (GRAS). In contrary to the recommended intake of 1–2 milligrams (mg) of lutein each day, research performed by J M Seddon and colleagues found that an individual needs a higher intake of lutein to lessen the risk of developing AMD. Emily Y. Chew and colleagues discovered that supplementing with 10 mg of lutein and 2 mg of zeaxanthin reduced the progression of progressive AMD. More than 4,200 people over the course of five years, took part in this study. Results revealed that there were no adverse health effects linked with this dosage, apart from slight skin yellowing.
Lutein can be obtained from your diet, but you can also supplement your lutein intake with dietary supplements. Considering that low-density lipoproteins are the body's primary transport vehicle for lutein, it can be easily absorbed when combined with high-fat foods. Lutein can be found in a wide range of foods. Leafy green foods, such as kale, spinach, broccoli, lettuce, parsley, basil, leeks, and peas, have the most dietary lutein. Other foods that contain it include egg yolks, red pepper, corn, durum wheat, einkorn wheat, and pistachios.
The macula portion of your eye contains lutein and zeaxanthin, y our vision depends on this component of your eye. Lutein's antioxidant properties may reduce inflammation in the eyes, combat free radicals, neutralize free radicals, and enhance vision sharpness. It may also help with a variety of eye disorders and conditions, such as age-related macular degeneration, according to research. Despite the fact that there is no suggested dietary intake for lutein, it is generally thought to be safe in higher doses. Lutein is found in abundance in many green vegetables, but it can also be obtained through dietary supplements. To be safe, consult your doctor about the best lutein dosage for you.
PNFP Marie-Claire Gaas , RND
References:
1. Can Lutein Benefit Your Vision and Eye Health?
Medically reviewed by Ann Marie Griff, O.D. — Written by Leilani Fraley, RN, MSN on November 17, 2020
2. Lutein
https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein
3. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group
J M Seddon 1, U A Ajani, R D Sperduto, R Hiller, N Blair, T C Burton, M D Farber, E S Gragoudas, J Haller, D T Miller, et al.
https://pubmed.ncbi.nlm.nih.gov/7933422/
4. Secondary Analyses of the Effects of Lutein/Zeaxanthin on Age-Related Macular Degeneration Progression AREDS2 Report No.3
The Age-Related Eye Disease Study 2 (AREDS2) Research Group: Emily Y. Chew, MD, Traci E. Clemons, PhD, John Paul SanGiovanni, ScD, Ronald P Danis, MD, Frederick L. Ferris, III, MD, Michael J. Elman, MD, et. al
