Lutein - A powerful multifunctional nutrient
Nicknamed “the eye vitamin,” lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration. Ask yourself this question: How many colors are in your favorite foods? The answer will tell you how much lutein you’re getting. Just like many other types of antioxidants, it is found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.Along with another vision-boosting carotenoid called zeaxanthin, it is abundant in anti-inflammatory, cancer-fighting foods including kale, broccoli and many other green vegetables, eggs yolks, and citrus fruits — all of which studies show help protect the eyes from oxidative stress.The average person who eats the standard American diet is likely running low in this carotenoid, in addition to other important antioxidants. The human body cannot synthesize lutein or zeaxanthin on its own, which means we must obtain these important nutrients from our diets (or, in some cases, supplements).
Six Main Functions for Eyes
The main pigment components of the retina
Protect eyes from light damage, delay eye aging and prevent disease
Lutein acts as an antioxidant and photoprotective effect, can promote the regeneration of rhodopsin in retinal cells, can prevent severe myopia and retinal detachment, and can improve vision and protect eyesight
Relieve the symptoms of asthenopia
Increase the density of macular pigment, protect the macula, and promote the development of the macula
Prevent macular degeneration and retinitis pigmentosa. It can be seen that these effects of lutein directly or indirectly influence the therapeutic effect of myopia
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The latest research results show that lutein has inhibitory effects on a variety of cancers, such as breast, prostate, rectal, colon, and skin cancers. Relevant studies have found that if the right amount of lutein is taken every day, the relative risk of cancer can be reduced by 50%. Lutein has even been recommended as a cancer preventive agent.MORE
Lutein is an important nutrient that supports brain function at all stages of life. From protecting infant brain development to supporting adults, studies have shown that lutein can help the elderly maintain brain health and function.
The outstanding effect of lutein is its stable coloring ability. Biological materials containing lutein have become the main source of natural feed coloring agents. Therefore, lutein has been listed as a food coloring agent in Europe, America and other countries, giving food a beautiful golden color.
Lutein is an important ingredient for maintaining healthy skin. As an antioxidant, lutein can reduce the oxidative stress of skin cells; and lutein can filter high-energy blue light in visible light, helping to reduce cell damage caused by blue light exposure. Ultraviolet rays can only reach the surface layer of the skin, while blue light can penetrate the skin. After blue light is absorbed by the skin, free radicals are generated, which attack skin cells and tissues and cause damage. Lutein can help the skin maintain a youthful state, help increase skin moisture, and help increase skin elasticity.MORE
Foods that are High in Lutein
Kale is rich in calcium, vitamin C, beta-carotene, vitamin A, vitamin K, and fiber. It's also low in calories
Very high in lutein and vitamin A,and are also rich in potassium and contain substantial amounts of several other vitamins and minerals.
Besides lutein, beta-carotene, and vitamin A, collards are particularly high in calcium and magnesium. They're also super-rich in vitamin K and have plenty of vitamin C.
Yellow Sweet Corn
Yellow sweet corn is high in lutein and potassium, plus it has some fiber and B vitamins. Popcorn is also high in lutein and fiber,5 and is a whole grain.
It's rich in lutein as well as iron, calcium, and potassium, vitamin A, vitamin C, vitamin K, and fiber. It's also low in calories.
Rich in lutein, it's a good source of calcium, iron, potassium, vitamin A, vitamin C, and vitamin K with low calories
Not only are they high in lutein, they also offer magnesium, iron, potassium, zinc, B-complex vitamins and vitamin A.
Green vegetable that's high in lutein, and just about every other vitamin and mineral. Arugula is super low in calories.
Besides having lots of lutein, cruciferous Brussels sprouts are a good source of many other vitamins and several minerals. They're also high in dietary fiber and have only 56 calories per cup.
High in lutein, vitamin A, folate, potassium, calcium, magnesium, and vitamin K. It's also a good source of fiber and very low in calories.
Pumpkin's rich orange flesh is super high in lutein. It's also high in potassium. Pumpkin also isn't high in calories.
One animal source of note is egg yolk—lutein gives the yolk its yellow color. Eggs are also a good source of protein.
Sweet potatoes are rich in lutein, vitamin A, beta-carotene, potassium, manganese, vitamin C, and fiber.
They are high in lutein, beta-carotene, vitamin A, and vitamin C, plus they're a good source of several B vitamins, potassium, and manganese.
Asparagus is high in lutein and many other nutrients, including calcium and magnesium. It's also an excellent source of vitamins A, K, and C. Asparagus is low in calories.