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Eye Health: Foods Rich in Lutein

The eye is a vital part of the body. Proper eyesight improves our condition of living and helps us to appreciate the environment around us. More so, what we eat can also influence our eye health. Research has discovered that eating egg yolks and some fruits and vegetables can help preserve eye health. These studies noticed that these food are rich in a particular carotenoid called “Lutein.” This carotenoid is naturally stored in the eye, but its content reduces as we grow older. Low lutein can expose the eyes to ageing, fatigue and some other conditions such as cataracts. For this reason, it is encouraged to always eat lutein-containing foods for the sake of your visual health.

Related: Health Benefits of Lutein and How to Take Lutein

What is Lutein?

First and foremost, lutein is a carotenoid. Carotenoids are colourful pigments responsible for red or yellow colours in the fruits and vegetables you eat. Carotenoids provide many benefits to human health. They have antioxidant properties, which strengthens the immune system and reduce the risk of diseases. Lutein is a “yellow” antioxidant carotenoid that is naturally stored in our retina and eye lens. This compound forms the pigments found in the yellow spot of the retina, which helps to protect our eyes from harmful blue light rays and free radicals.

Why Do We Need To Eat Lutein Rich Foods?

Since lutein cannot be synthesized by our human body, it can reduce due to certain factors like oxidative stress, ageing and habits such as smoking. So, we must get lutein from our food and dietary supplements. Surveys suggest that the average diet we eat daily contains about 1–3 mg/day of lutein, which may not be enough to preserve eye health, especially in older adults. Taking 6mg of lutein every day has been investigated to prevent and/or slow the progression of age-related macular degeneration (AMD) in older adults. Apart from taking supplements, lutein is highly contained in common fruits and vegetables around us. 

Foods High In Lutein

  • Asparagus
  • Spinach
  • Kale
  • Green beans
  • Peppers
  • Tomato
  • Lettuce
  • Broccoli
  • Parsley
  • Corn
  • Pistachio nuts
  • Whole Egg
  • Egg yolks

How Does Lutein Preserve The Eye?

High accumulation of lutein in the retina helps the eye to form the “yellowish” retinal macular pigment. This yellow spot filters blue light and neutralizes harmful free radicals that may be caused by oxidative stress. As a macular pigment, lutein spreads around the retina to improve visual acuity and eyesight. 

Recommended Lutein Supplements 

Related: Are Webber Naturals Lutein The Best Lutein Supplements?

Webber Naturals Lutein & Zeaxanthin Softgels

Webber Naturals is one of the first companies to look out for if you seek a quality lutein product. This brand has proved to be an expert in eye formula and currently has over five different Lutein products on the market. Its Lutein and Zeaxanthin softgel is a very effective choice to help the eye absorb sunlight and blue light and relieve eye fatigue.

The Charenda Lutein and Blueberry Concentrated Tablets

The product is perfect for young adults who experience eye stress every day. It is a rich eye blend designed to relieve eye fatigue and maintain healthy, clear vision. The Australian brand uses lutein extracted from Marigold and combines it with other eye-enhancing ingredients such as Bilberry, Kakadu Plum and vitamin C.

Jamieson Extra Strength Eye Capsules

These Extra Strength Eye capsules are the perfect choice to keep your eyes in check. Each capsule contains 20mg of lutein combined with zeaxanthin to improve eye fatigue, promote night vision, and maintain the sensitivity and clarity of vision. This Canadian choice is premium, and its capsules are highly bioavailable, especially when taken with a meal containing oil or fat.   

Note: Research suggests that taking lutein capsules with a meal containing oil or fat increases the absorption of this nutrient into the body. For this reason, it is advised to add fats in the form of a salad dressing or cooking oil in the same meal with your Lutein foods and vegetables.

Gogo Herbs is one of Hong Kong’s fastest growing online stores, offering premium health and wellness products to residents nationwide. They help customers with handpicked vitamins and minerals, herbal and functional food products that are pure and effective for overall health and wellness. Available Lutein supplements on the gogostore include quality products from some of the reputable health brands. The Gogo Herbs expert team selects each supplement for young and older adults living with mild or serious eye challenges. All handpicked supplements support high visual performance and provide antioxidant protection against eye ageing.

Michael Yeung
Author: Michael Yeung

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