2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Lutein and zeaxanthin are two of the most abundantly accepted carotenoids. Unlike beta-carotene, alpha-carotene and beta-cryptoxanthin, these two types of carotenoids are not considered "provitamin A" compounds because they are not converted in the body to retinol - the active form of vitamin A. Although these carotenoids and have yellow pigments, they are concentrated in foods of other colors, especially in the leaves of green vegetables.
Lutein serves as a pigment for the absorption of light and provides protection against harmful sunlight and the action of free radicals. In humans, lutein is found in the lens and macula of the retina. It and zeaxanthin are known as macular pigments. It has been found that about 75% of people do not get enough of these two pigments. Since the body cannot produce them on its own, it must obtain them from outside. Lutein deficiency is more common in light-eyed people and smokers.
The required amount of lutein
According to studies, to reduce the risk of cataracts and macular degeneration, the amount luteinwhich should be taken daily is a minimum of 6 mg. In people who already have disabilities or those who are at risk for such problems, lutein intake should be increased from 20 to 40 mg daily.
Action of lutein and zeaxanthin
Lutein together with zeaxanthin are absorbed about 5 times better than beta-carotene. They bind to a special retinal protein and are distributed in the lens and retina. Lutein accumulates throughout the retina, while zeaxanthin accumulates mainly in the macula.
According to recent studies, high amounts of lutein not only prevent macular degeneration, but also have the ability to restore the process that has already begun. Plasma lutein levels increase in proportion to the daily dose taken. It reaches its highest value at 20 mg per day. However, lutein alone is not enough, so it is combined with zeaxanthin.
Functions of lutein and zeaxanthin
- Antioxidant activity - they are compounds that help fight cancer and slow down the aging process. They are powerful antioxidants, protect the body's cells from damage caused by the so-called. free radicals.
- Improving eye health - eyes are stores of carotenoids, lutein and zeaxanthin are concentrated in the retina and lens. Studies show that higher dietary intake of lutein and zeaxanthin is associated with a reduced risk of cataracts and age-related macular degeneration.
In the long term, insufficient intake of lutein and zeaxanthin is associated with an increased risk of chronic diseases, including heart disease and various cancers.
Lutein is sensitive to cooking and storage. Prolonged cooking of green leafy vegetables reduces their lutein content.
Carotenoids such as lutein and zeaxanthin are fat-soluble substances and as such require the presence of dietary fats for their proper absorption through the digestive tract. Due to the low consumption of fruits and vegetables, many young people do not get enough lutein and zeaxanthin. For their part, smokers and people who consume alcohol may also have lower than normal blood levels of carotenoids.
Cholesterol lowering drugs, such as Cholestyramine, Colestipol and Colestid, lead to lower blood levels of carotenoids. In addition, margarines enriched with plant sterols such as Benecol can reduce the absorption of carotenoids. Olestra, a fat substitute that is added to snacks, can also reduce the absorption of lutein and zeaxanthin.
Lutein and zeaxanthin may play an important role in the treatment and / or prevention of the following diseases: AIDS, age-related macular degeneration, asthma, angina, cataracts, cervical cancer, cervical dysplasia, heart disease, laryngeal cancer, lung, male and female infertility, osteoarthritis, pneumonia, prostate cancer, arthritis, skin cancer, vaginal candidiasis, etc.
Lutein and zeaxanthin are in most cases together in food supplements, especially those containing marigold flower extracts.
Green vegetables such as cabbage, spinach, turnips, lettuce, broccoli, zucchini, peas and Brussels sprouts are among the best sources of lutein and zeaxanthin.
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