It’s well worth mentioning that the body needs antioxidants and high-quality supplements from food to maintain overall health and prevent infections and diseases. And there are various kinds of antioxidants that have their own function and efficacy.
One of them is lutein, a carotenoid antioxidant, whose name comes from the Latin word “luteus”, which means “yellow”.
While it is known that lutein may have potential effects on vision, research has also revealed that it could be useful for other purposes as well. Find out how lutein can work for your health, and what research has revealed about the benefits of this antioxidant.
What is Lutein?
Lutein is a plant pigment known for its antioxidant properties, which can enhance vision and prevent cell damage. Lutein and another antioxidant, zeaxanthin, are found in high amounts in the macular pigment and retinal macula. The macula is a small part of the eye’s center of the retina that plays a role in further refinement of central vision.
Lutein can usually be obtained through food intake because the body does not have the ability to make this antioxidant. Another way to potentially increase your body’s lutein content is to take supplements that contain lutein.
11 foods high in lutein
Green leafy vegetables
Lutein is found primarily in dark green leafy vegetables, but it is also found in high amounts in orange and yellow fruits and vegetables. About 15% to 47% of the total carotenoid content in dark green leafy vegetables is lutein. Foods high in lutein that you can eat when eating include:
Self Nutrition Data and the US Department of Agriculture (USDA) have published their own lists of foods rich in lutein, so check them out.
Ideally, buy fruits and vegetables rich in organic produce and unmodified lutein, and eat them raw, not cooked as much as possible. This is because lutein and other carotenoids are easily destroyed by heat.
Health benefits of lutein
Lutein is well known for protecting central vision and helping to treat age-related eye diseases such as cataracts and macular degeneration, and macular degeneration is one of the leading causes of blindness in older people.
In addition to zeaxanthin, lutein can absorb light energy and remove free radicals before the lipid membrane is damaged by excess light energy and free radicals. Lutein also has the following health benefits:
Improved lung function — When lutein is combined with zeaxanthin and vitamin E, lung function is improved.
Improves the resistance to oxidation of low-density lipoprotein (LDL) cholesterol — these are the benefits of eating foods rich in carotenoids such as lutein, beta-carotene and lycopene.
Reduced cases of DNA damage — Higher plasma densities of carotenoid components can reduce DNA damage.
Reduced severity of congestive heart failure — Increased plasma levels of antioxidants such as lutein, zeaxanthin, vitamin E, lycopene, betacryptoxanthin, and alpha/beta carotene are known to inversely correlate with the severity of congestive heart failure.
Other studies on lutein
Some of the health benefits of lutein mentioned above have already been concluded in older studies. However, given the potential for other benefits provided by lutein, quite a recent study has shown that this carotenoid component has the following benefits:
