Lutein is an antioxidant that also has other interesting properties that are beneficial for your eyes. Let’s see what it is, what its benefits are, and how to consume it.
Lutein is a substance that is very important for some aspects of our health, especially our eye health. Although lutein is taken through nutrition or supplements, it cannot be produced by the human body, so it must be consumed daily. In the following article, we will focus on the benefits and properties of lutein and explain its general mechanism of action. Later, we will see which foods contain lutein and which supplements we should take lutein from in which cases.
Lutein: What is it and what is it used for?
A member of the xanthophyll class, lutein is a natural fat-soluble pigment (carotenoid) that accumulates in the macula region of our eyes. The macula, or macula lutea, is the yellow area in the center of the retina. Lutein also plays an important role in maintaining eye health and is effective in protecting against ultraviolet light. Lutein: Properties in terms of Eye Health The importance of lutein in terms of eye health reflects the complexity of our vision and the need to protect it from external hazards. Many specific studies have shown that lutein absorbs blue light at 450 nm (nano) and reaches a peak at 460 nm. The damage that these wavelengths cause at the retina is known. Lutein acts as a real filter that protects the underlying structure from the harmful effects of light
In addition to its water filtering properties, lutein also has strong antioxidant properties. In particular, these pigments act as “scavengers” of reactive oxygen species that can easily damage the lipid components of the retina (e.g. the polyunsaturated fatty acid DHA). Finally, lutein can protect the eyes from oxidative stress. Lutein has also been shown to have anti-inflammatory properties in in vitro studies and animal models by inhibiting molecules involved in inflammatory processes such as nuclear factor kB (NF-kB) and cyclooxygenase-2.
Due to these properties, lutein is beneficial for the eyes because it protects the retina from age-related macular degeneration (a condition that can lead to vision loss) and cataracts (a condition that affects the retina of the eye), as well as against abnormal growth of blood vessels.
Other Properties of Lutein Now that we have determined that lutein can strengthen the eyes, it would be interesting to explore other functions of lutein, highlighting its potential for beneficial effects on human health. According to some experimental findings, lutein is thought to have protective effects on the nervous system, heart disease, and skin, as well as being beneficial for bones and their defenses.
Also of interest are its antibacterial properties, which have been shown to be beneficial for bacteria (such as Staphylococcus aureus, Pseudomonas aeruginosa, and Escherichia coli), inhibiting their growth and development. It also protects against diseases such as Hepatitis B. Finally, it should be noted that it has the ability to protect against malaria
Which foods contain lutein?
As mentioned above, since the human body cannot produce lutein, it must be taken with food. In this context, lutein is found in cruciferous vegetables such as broccoli, arugula, green cabbage, as well as spinach, endive, lettuce and chicory. Some herbs and spices (e.g. paprika, dandelion, basil, parsley) can also provide color, but the amounts used (per 100 g of food) are not consistent with the amounts routinely used. Lutein-rich fruits include nuts such as peanuts, while fresh fruits are low in lutein (kiwi, peach, apricot and other yellow/orange fruits). (character). The animal’s place is the egg. The table below lists foods rich in lutein and zeaxanthin (a pigment similar to lutein, which we will discuss later).
Lutein Supplements: How and When
Having completed the discussion of lutein in foods, let’s now discuss the specific supplements used to obtain this substance. Most of these products come in capsule or tablet form and are made from plant-based ingredients. Consuming lutein has eye-protective properties and can help treat conditions such as cataracts and age-related macular degeneration.
