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Lutein Benefits Food Sources and Supplements

Health Benefits, Food Sources, and Supplement Recommendations of Lutein

What is Lutein?

Lutein, also known as "phytolutein", is a kind of natural carotenoids, widely found in vegetables, fruits, flowers and other plants. Appearance is a diamond-shaped bright yellow crystal, yellow at low concentration, orange-yellow at high concentration, with a faint smell like hay, insoluble in water. Lutein is the main pigment that constitutes the macular region of the human retina, and it is also an antioxidant that can absorb short-wavelength light such as blue light.

Lutein Health Benefits

1. Lutein has a protective effect on the macula in the retina, helping to prevent vision problems such as myopia, macular degeneration, and cataracts.
2. Lutein helps the eyes to restore normal vision after encountering strong light.
3. Those with higher macular pigment concentration in vivo have better dark-adaptive ability.
4. Helps relieve visual fatigue.
5. It can enhance visual processing ability, which is of great help to reading speed, sports performance, cognitive execution and driving safety. People with higher macular pigment density in vivo have better mental performance.
6. Helps reduce the damage of harmful light to the skin, reduce the formation of melanin, and help to improve the overall skin tone and brightness.
7. Lutein has a strong antioxidant capacity, which can inhibit the activity of reactive oxygen species and reduce the risk of chronic diseases such as arteriosclerosis and age-related macular degeneration.

Related Reading:Eye Health: Foods Rich in Lutein

Who should take lutein supplements?

1. The elderly and those with high myopia can supplement lutein in an appropriate amount to help prevent age-related macular degeneration (AMD).
2. Frequent outdoor activities or work, and people who have been in a strong light environment for a long time must supplement enough lutein.
3. Lutein helps to neutralize harmful blue light. It is recommended to supplement in moderation for office workers and people who often play with mobile phones.

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, so as not to increase the burden on the liver when taking it at night. People under the age of 4 should avoid taking lutein supplements to avoid jaundice.

Food sources of lutein

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

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Michael Yeung
Author: Michael Yeung

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