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Your eyes need a variety of nutrients for optimal health. One of the key nutrients for eye health is lutein, a carotenoid with anti-inflammatory properties.

But what exactly is lutein, and how does it benefit your eyes? And how can you get this nutrient from your diet? Keep reading for answers to these and other questions regarding lutein and your eye health.

Lutein is part of the carotenoid family of antioxidants. Carotenoids are a type of phytonutrient, or plant chemical, found in the cells of many types of plants.

Carotenoids are responsible for the vibrant colors seen in many plants, such as the bright red, orange, and yellow hues of various fruits and vegetables.

While these pigments play an important role in plant health, they also provide health benefits for people who eat foods that are a good source of this phytonutrient.

Along with lutein, zeaxanthin is another important carotenoid that offers eye health benefits. Its structurally similar to lutein, with just a small difference in the arrangement of its atoms.

Lutein and zeaxanthin are the only dietary carotenoids found in your retina. Theyre concentrated mostly in the macula region, located at the back of your eye, which is essential for your vision. Because of where theyre concentrated, these two carotenoids are known as macular pigments.

As powerful antioxidants, lutein and zeaxanthin may protect your body and especially your eyes in numerous ways. With regards to your eye health, research suggests that these nutrients may help:

Aside from the benefits listed above, theres also evidence that lutein and zeaxanthin may provide benefits related to the following eye conditions:

Although theres no recommended dietary intake for lutein, its generally considered to be safe, even in higher amounts. The Food and Drug Administration classifies it as Generally Regarded as Safe (GRAS).

Its estimated that many Americans only consume around 12 milligrams (mg) of lutein each day. But research shows that you likely need a higher intake of lutein to reduce the risk for developing AMD.

Research done for the large Age-Related Eye Disease Study 2 found that 10 mg of lutein and 2 mg of zeaxanthin was effective at reducing the progression to advanced AMD.

This study involved more than 4,200 participants over a 5-year span. No adverse health effects were noted with this dosage, except for minor yellowing of the skin.

Additionally, the Council for Responsible Nutrition has noted that a daily dose of up to 20 mg of lutein is safe.

A variety of foods provide healthy doses of lutein. The highest amount of dietary lutein is found in leafy green vegetables, such as:

Lutein can also be found in other foods, such as:

Lutein is absorbed best when its taken with food that has a high fat content. This is because low-density lipoproteins are the main transport vehicle for lutein in your body.

Although dietary consumption is typically the best way to get the lutein you need, you can also boost your lutein intake with dietary supplements.

Lutein supplements are often sourced from marigold flowers and mixed with oils, but they can also be made synthetically.

Shop for lutein supplements online.

A number of nutrients work with lutein (or on their own) to help support eye health. These include:

Lutein is a carotenoid thats synthesized by plants. High concentrations of lutein and a similar phytonutrient, zeaxanthin, are found in the macula region of your eye. This part of your eye is essential for your vision.

Due to its powerful antioxidant properties, lutein may help reduce inflammation in your eyes, fight off free radicals, reduce oxidative stress, and boost the sharpness of your vision. Research has shown that it may also have benefits related to various eye diseases and conditions, including age-related macular degeneration.

Although theres no recommended dietary intake for lutein, its generally considered to be safe, even in higher amounts. Large studies that were done with 10 mg doses of lutein didnt report adverse health effects.

Many green vegetables are excellent sources of lutein, but you can also increase your intake with dietary supplements. Talk to your doctor about the dose of lutein thats right for you.

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Lutein for Eyes: Benefits for Vision and Eye Health - Healthline

This entry was posted on November 19, 2020 at 2:54 am and is filed under Eye Sight & Vision. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed. |