Lutein health benefits, food sources and health supplement recommendations

What is Lutein?

Lutein, also known as "plant progesterone", is a natural carotenoid and is widely found in vegetables, fruits, flowers and other plants. It appears as diamond-shaped bright yellow crystals. It is yellow at low concentrations and orange-yellow at high concentrations. It has a faint hay-like smell and is insoluble in water. Lutein is the main pigment that makes up the macular area of the human eye's retina. It is also an antioxidant that can absorb short-wavelength light such as blue light.

Lutein Health Benefits

1. Lutein protects the macula in the retina and helps prevent vision problems such as myopia, macular aging, and lens degeneration.
2. Lutein helps the eyes restore normal vision after being exposed to strong light.
3. People with higher concentrations of macular pigment in their bodies have better dark adaptation abilities.
4. Helps relieve visual fatigue.
5. It can enhance visual processing ability and significantly help reading speed, athletic performance, cognitive execution and driving safety. People with higher macular pigment density have better intellectual performance.
6. Helps reduce the damage of harmful light to the skin, reduces the formation of melanin, and helps improve overall skin tone and brightness.
7. Lutein has strong antioxidant capacity and can inhibit the activity of reactive oxygen free radicals.

Related Reading:The secret to eye protection - lutein

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Who should take lutein supplements?

1. Elderly people and those with severe myopia can take appropriate amounts of lutein to help prevent macular aging.
2. People who frequently engage in outdoor activities or work, or are in strong light environments for a long time, need to supplement sufficient lutein.
3. Lutein helps neutralize harmful blue light. Office workers and people who often play with mobile phones are recommended to supplement it in moderation.

For people who need to take lutein supplements, it is recommended to take 6-10 mg of lutein daily for 6 months, and it is best to take it after breakfast to avoid increasing the burden on the liver by taking it at night. People under 4 years old should avoid taking lutein supplements to avoid jaundice.

Lutein Food Sources

Green leafy vegetables such as mustard greens, spinach, lettuce, winter melon, corn, marigold, etc. are rich in lutein. Egg yolks are also rich in lutein and zeaxanthin, and their absorption rate is 3-4 times that of green leafy vegetables.