Lutein: what it is, what it is for and rich foods

Lutein is a carotenoid, a yellow-orange pigment with antioxidant action that protects the eyes against the sun’s ultraviolet rays and against the blue light emitted by computers and cell phones, helping to prevent cataracts and macular degeneration.

Furthermore, lutein also helps prevent premature aging, because it protects the skin against free radicals and ultraviolet rays from the sun, thus preventing the formation of wrinkles and sagging skin.

Lutein can be obtained through eating foods such as kale, arugula, spinach, broccoli and lettuce. The use of supplements may be recommended in some cases by the doctor to help prevent some vision problems.

What is it for

Due to its antioxidant, anti-inflammatory and photoprotective action, lutein promotes the following health benefits:

1. Maintains eye health

Lutein helps protect the eyes against damage caused by free radicals and against blue light emitted by devices such as computers, tablets and cell phones.

Therefore, lutein contributes to the prevention of cataracts and age-induced macular degeneration, which is a progressive disease that can lead to vision loss. Understand more about macular degeneration.

2. Prevents premature aging

Because it has antioxidant properties, lutein helps fight excess free radicals in the skin, preventing the formation of wrinkles and sagging and thus preventing premature aging. See more foods that prevent premature aging.

3. Improves memory and cognition

Because it is also found in the brain, some studies ^{(1), (2)} have shown that lutein can improve memory, learning and cognition, because this carotenoid preserves the functions of neurons, in addition to protecting them against damage caused by free radicals.

4. May Maintain Heart Health

Due to its anti-inflammatory and antioxidant action, lutein reduces inflammation and prevents the oxidation of fat cells, helping to balance the levels of “bad” cholesterol, LDL, in the blood, and can therefore help maintain health. from heart.

However, more studies are still needed to confirm the possible benefits of lutein for cardiovascular health.

5. May prevent the onset of cancer

Lutein has powerful antioxidant properties, contributing to the protection of DNA and strengthening the immune system, and can therefore help prevent the emergence of some types of cancer, such as colon, pancreas and esophagus. However, more studies are still needed to confirm this property of lutein in preventing cancer.

Difference Between Lutein and Zeaxanthin

Like lutein, zeaxanthin is also an orange-yellow pigment, which has antioxidant, anti-inflammatory and photoprotective properties, helping to maintain heart, skin and vision health.

Both zeaxanthin and lutein are not produced by the body and must be obtained through eating foods such as kale, oranges, mango, carrots and corn, for example.

Foods rich in lutein

The following table shows the amount of lutein for every 100 g of food:

As it is a carotenoid, lutein is better absorbed when consumed together with a food source of fat, such as olive oil, avocado oil, walnuts and almonds, for example.

When to take lutein supplements

Lutein supplements may be indicated to help prevent the emergence of cataracts, a disease that can be caused by factors such as aging, diabetes or smoking, which can cause vision loss.

Furthermore, this supplement can also be recommended to prevent or alleviate the symptoms of aging-induced macular degeneration.

The generally recommended dose of lutein supplement varies from 10 mg to 20 mg per day, which can be taken together with a meal containing fat, such as olive oil or nuts, for example.

However, the dosage and way of taking the lutein supplement varies according to the person’s health status, nutritional needs and the objective to be treated, and should therefore only be used under the advice of a doctor or nutritionist. .