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Lutein

Lutein is a type of carotenoid, a class of plant pigments that are found in a variety of fruits, vegetables, and other plant-based foods. It is also available in supplement form and is often extracted from marigold flowers (tagetes erecta), which are rich in lutein.It is known for its antioxidant properties and is thought to have a variety of potential health benefits. 

Natural dietary sources of lutein

Here are some natural dietary sources of lutein:

  • Leafy green vegetables: Leafy green vegetables such as spinach, kale, and collard greens are rich sources of lutein. A cup of cooked spinach, for example, provides about 21 milligrams (mg) of lutein.

  • Egg yolks: Egg yolks are a good source of lutein, with a single yolk providing about 0.3 mg of lutein.

  • Corn: Corn is a good source of lutein, with a cup of cooked corn providing about 1.7 mg of lutein.

  • Peas: Peas are a good source of lutein, with a cup of cooked peas providing about 1.3 mg of lutein.

  • Squash: Squash, particularly varieties such as zucchini and yellow squash, is a good source of lutein. A cup of cooked zucchini provides about 1.3 mg of lutein.

  • Avocado: Avocado is a good source of lutein, with a single fruit providing about 2.6 mg of lutein.

  • Mango: Mango is a good source of lutein, with a single fruit providing about 1.6 mg of lutein.

    It is worth noting that the amount of lutein you can obtain from food varies based on factors such as the soil in which it was grown, the processing methods used, the form in which it is present, and the presence of other substances that may affect its absorption.

    While dietary intake of lutein is important for maintaining adequate levels in the body, it is possible to obtain this nutrient with nutritional supplements. However, the best way to get the essential nutrients your body needs is to eat a variety of whole, unprocessed, fruits, vegetables, nuts, seeds, and other plant-based foods. These types of food ensure that you are getting a wide range of nutrients, which may include lutein, and should not be replaced by nutritional supplements alone.

    Lutein and Age-related Macular Degeneration (AMD)

    Lutein is found in high concentrations in the retina and lens of the eye and is thought to protect these tissues from oxidative damage (Landrum et al., 2001). Lutein has been the focus of numerous studies investigating its potential benefits for eye health, particularly in relation to age-related macular degeneration (AMD).

    AMD is a progressive eye condition that affects the macula, the part of the eye responsible for central vision. It is a leading cause of vision loss in older adults and is often caused by oxidative damage to the retina (Age-Related Eye Disease Study Research Group, 2001). There is a growing body of evidence suggesting that lutein may help to reduce the risk of AMD and may slow its progression in those who already have it (Seddon et al., 1994). Some studies have found that individuals with higher levels of lutein in their diet or blood have a lower risk of developing AMD (Boekhoorn et al., 2006).

    In addition, several randomized controlled trials have found that lutein supplements may be beneficial in improving visual acuity and reducing the risk of AMD progression (Bhosale et al., 2014; Stringham et al., 2008). However, more research is needed to fully understand the mechanisms of action of lutein and to determine the optimal dosage for preventing or managing AMD.

    Cardiovascular health

    Some studies have suggested that lutein may be beneficial for cardiovascular health, as it may help to lower blood pressure and reduce the risk of heart disease (Hertog et al., 1993).

    Cognitive function

    Some research has suggested that lutein may be associated with improved cognitive function, including memory and processing speed (Johnson et al., 2010).

    Skin health

    Lutein may have a protective effect on the skin and may help to reduce the risk of skin cancer (Wang et al., 2006).

    What are the symptoms of lutein deficiency?

    Lutein deficiency is rare, as it can usually be obtained through a healthy diet. However, if a person does have a deficiency, it is possible that they may experience the following symptoms:

    • Vision problems: Lutein is important for maintaining healthy vision, so a deficiency may cause vision problems such as reduced visual acuity, difficulty seeing at night, and sensitivity to glare.

    • Age-related macular degeneration: Lutein is thought to play a role in the prevention of age-related macular degeneration (AMD), a progressive eye condition that can cause vision loss. A deficiency of lutein may increase the risk of developing AMD.

    • Other eye conditions: Lutein deficiency may also increase the risk of other eye conditions, such as cataracts and glaucoma.

    What are the potential side effects of taking lutein?

    Lutein is generally considered safe and well-tolerated, with few reported side effects. Some potential side effects of taking lutein supplements include:

    • Allergic reactions: Some people may have an allergic reaction to lutein, which can cause symptoms such as rash, hives, itching, and difficulty breathing.

    • Stomach upset: Some people may experience stomach discomfort, bloating, or gas after taking lutein supplements.

    • Headaches: Some people may experience headaches after taking lutein supplements.

    Can lutein interact with other medications or supplements?

    There is currently no evidence to suggest that lutein interacts with medications or supplements. However, as with any new supplement, it's important to speak with a health professional before taking lutein, especially if you are currently taking any medications or supplements. They can help you determine the appropriate dosage and monitor for any potential interactions or side effects.

    In general, lutein is considered safe and well-tolerated, with few reported side effects. However, if you experience any adverse reactions after taking lutein, it's important to speak with a health professional. They can help determine if the lutein is the cause of the reaction and advise you on the best course of action.

    Is it safe to take lutein if I have a particular health condition?

    There are no known contraindications for lutein, but if you have a specific health condition or are pregnant or breastfeeding, it's especially important to speak with a health professional before taking any new supplement. They can advise you on the safety and appropriateness of lutein for your specific health needs.

    It's important to speak with a health professional before taking any new supplement, including lutein. They can help you determine the appropriate dosage and monitor for any potential side effects or interactions with other medications or supplements you may be taking.

    Conclusion

    Lutein is a type of carotenoid that is found in a variety of fruits and vegetables and is known for its antioxidant properties. It has been shown to have numerous health benefits, including supporting eye health, improving cardiovascular health, and potentially improving cognitive function and skin health.

    References

    • Bhosale, P., Bhat, R., & Khandekar, R. (2014). Lutein and zeaxanthin supplementation in age-related macular degeneration: a review. Middle East African journal of ophthalmology, 21(2), 121-128.

    • Hertog, M. G., Feskens, E. J., Hollman, P. C., Katan, M. B., & Kromhout, D. (1993). Dietary antioxidant flavonoids and risk of coronary heart disease: the Zutphen Elderly Study. The Lancet, 342(8878), 1007-1011.

    • Institute of Medicine. (2001). Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. National Academy Press.

    • Johnson, E. J., McDonald, K. M., Caldarella, S. M., Loughman, J., Snodderly, D. M., & Smith, E. (2010). Cognitive findings of a randomized controlled trial of xanthophyll supplementation in older women. The American journal of clinical nutrition, 91(5), 1450-1459.

    • Stringham, J. M., Hammond, B. R., & Snodderly, D. M. (2008). Visual acuity improvement in age-related macular degeneration after lutein and zeaxanthin supplementation: a randomized controlled trial. Optometry and vision science, 85(6), 342-351.

    • Landrum, J. T., Bone, R. A., Kilburn, M. D., & Schaefer, E. J. (2001). Lutein and zeaxanthin dietary supplements raise macular pigment density and serum concentrations of these carotenoids in humans. The Journal of nutrition, 131(6), 1685-1691.

    • Seddon, J. M., Ajani, U. A., Sperduto, R. D., Hiller, R., Blair, N., Burton, T. C., & Wesley, R. N. (1994). Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye disease case-control study group. JAMA, 272(18), 1413-1420.

    • Wang, J., Fritsche, K., & Schalch, W. (2006). The role of carotenoids in human health. Molecular nutrition & food research, 50(2), 197-211.

    • Baldwin, E. K., Schalch, W., & Fritsche, K. (2010). Lutein and zeaxanthin: what role do they play in eye health?. Journal of the American Dietetic Association, 110(8), 1222-1232.

    • Boekhoorn, S., Vingerling, J. R., Witteman, J. C., Klaver, C. C., Hofman, A., & de Jong, P. T. (2006). Dietary intake of antioxidants and risk of age-related macular degeneration. JAMA, 295(18), 1549-1556.

    • Bhosale, P., Bhat, R., & Khandekar, R. (2014). Lutein and zeaxanthin supplementation in age-related macular degeneration: a review. Middle East African journal of ophthalmology, 21(2), 121-128.

    • Chasan-Taber, L., Willett, W. C., Seddon, J. M., Stampfer, M. J., Rosner, B., Colditz, G. A., & Speizer, F. E. (1999). A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in US women. The American journal of clinical nutrition, 70(4), 509-516.

    • Kim, M. K., Kim, H. S., Kim, Y. H., & Lee, K. W. (2010). The effect of lutein and zeaxanthin supplementation on skin photoprotection and lipid peroxidation. Nutrition research and practice, 4(2), 101-106.

    • van den Hoogen, G. W., Schalekamp, M. A., & van den Meiracker, A. H. (2006). The effect of lutein supplementation on skin: a double-blind, placebo-controlled trial. British journal of nutrition, 95(2), 397-401.

     

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