2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Everyone has heard the maxim that food can be both a medicine and a poison. And this is completely true. It is proved by one of the 600 known carotenoids - lutein.
It is one of the organic pigments (carotenoids), which are contained as a natural ingredient in plants and all organisms that are characterized by photosynthesis. Examples are algae, some fungi and bacteria.
Lutein is contained in some green foods, but what is it for the human body? This is the question whose answer will shed light on the benefits of lutein.
The essence of lutein and its presence in nature and man
The carotenoid lutein in nature there is a closely related component - zeaxanthin. They are yellow to red pigments that are widely found in vegetables and other plants. Although lutein is considered a yellow pigment, when in high concentrations it is orange-red.
In nature, lutein and zeaxanthin absorb excess light energy to prevent damage to plants from too much sunlight, especially from high-energy light rays, scientifically called blue light.
In addition to plants, these two carotenoids are also found in high concentrations in the macula of the human eye. It is they who give the macula a yellowish color.
In science, the macula is called the macula lutea. In Latin macula means spot, and lutea is yellow. So the yellow spot (macula) owes its color to the carotenoid lutein.
The research of properties of lutein led to an interesting result. The researchers found a third carotenoid in the macula and called it mesoseaxanthin, but this component is not found in food sources, but appears to be created in the retina as a result of ingested lutein.
But what is it the role of lutein and its related components for eye health? Studies on lutein have shown that it accumulates in the eyes in two places - in the macula and in the lens.
Among eye injuries, those in the lens take first place. 98 percent of the dry matter in lentils is protein. Free radicals damage the protein, causing degeneration. The result is a disease that is colloquially called a curtain of the eye.
It is very common in the elderly and the reasons for its appearance are sunlight, ultraviolet radiation, and some diseases, such as diabetes. Protection is achieved with lutein, which reduces the incidence by 30 percent with regular use.
Eye health is an important component of overall health status, as it is highly endangered with age. Then comes the so-called age-related macular degeneration. The condition for the appearance of this condition is on the face when the fragile center of the retina - the macula - begins to collapse slowly but steadily under the pressure of age.
The macula is a small center in the retina of the eye that results in impaired central vision loss. The macular pigment lutein and zeaxanthin protect the macula from the harmful photo oxidative effects of blue light.
With this the protective role of lutein for the eyes is not exhausted. It also supports vision in other ways:
- strengthens the eyes in other disorders such as myopia, hyperopia and astigmatism. Lutein heals capillaries in the eye and prevents the formation of blood clots in the retina. Protects diabetics and smokers from higher risks of eye problems;
- improves the adaptation of the eyes to light and darkness and is therefore invaluable when driving at night. Helps with tired eye syndrome in all-day computer work, as well as work in artificial light;
- protects the eyes from damage by free radicals arising from cigarette smoke, polluted air, UV rays, systemic use of drugs and other harmful effects.
The role of lutein as an antioxidant in the body
Lutein and its related component zeaxanthin have important antioxidant functions in the body. Along with other natural antioxidants such as vitamin C, beta-carotene, vitamin E, these important pigments protect the body from the harmful effects of free radicals, which are unstable molecules but can destroy cells and play a role in many diseases.
Therefore, lutein also protects against atherosclerosis, and reduces the risk of some cancers among smokers and ex-smokers. There are huge benefits to heart health.
Foods containing lutein
The best natural sources containing lutein and zeaxanthin are green leafy vegetables and other yellow or green vegetables. The list of the most useful foods in this regard is headed by boiled spinach and boiled cabbage, according to the US Department of Agriculture and Food.
Non-vegetarian sources of lutein are egg yolks. However, with high cholesterol, they are not a suitable food and therefore the yellow pigment is good to get from yellow fruits and vegetables.
Red peppers are great lutein supply product, which can be consumed through countless options and different recipes.
It can also be taken as a food supplement, as the color of calendula contains the optimal amount needed to produce the supplement.
Recommended daily intake of lutein
Because of the obvious benefits of lutein for the eyes and the cardiovascular system, and to prevent some of the most common diseases, many food companies have added this carotenoid to their vitamin formulas. Others have introduced special eye vitamins that consist mainly from lutein and zeaxanthin.
There is no recommended diet, no recommended daily dose of lutein, but some experts recommend 6 milligrams of lutein per day as the optimal dose to achieve a beneficial effect.
It's not clear how much lutein per day it is necessary to protect the eyes and vision. There is still no conclusive evidence that nutritional supplements have the same effect like luteinderived from food sources.
Are there any side effects from using lutein?
No side effects from higher are known lutein intake, nor zeaxanthin. In some cases, people who eat larger amounts of carrots and yellow or green citrus fruits can get a harmless yellowing of the skin called carotenemia.
The appearance of this yellowing can be alarming for the victim, as it can be confused with jaundice, but the yellow color will pass after reducing the consumption of these foods rich in carotenoids.
Carotenemia can also occur with excessive use of nutritional supplements with these carotenoids. Therefore, such a practice should be agreed with a doctor or other competent person.
It should be remembered that taking nutritional supplements does not replace a complete diet and a well-balanced diet, including a variety of fruits and vegetables containing lutein, is the way the body receives the important nutrients for the eyes and heart that it needs.
It is also recommended that the body's response to lutein supplements be closely monitored for adverse drug-like side effects.
Significance of lutein
Lutein is an excellent remedy in the fight against diabetic retinopathy. It has anti-inflammatory effects in retinal ischemic injury.
It is the best natural remedy against macular damage and cataracts.
All this gives it an important place among all carotenoids for human health. It is an affordable and inexpensive adjunctive therapy to inhibit diabetic retinopathy in diabetics and preserves normal retinal function.
Interesting facts about lutein
Lack of lutein is more common in people with light eyes. Lutein is a fat-soluble compound and therefore dietary fat is needed to be properly absorbed by the digestive system, such as its close vitamin A.] The use of cholesterol-lowering drugs reduces lutein in the body.
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