Lutein


Lutein is a naturally occurring carotenoid. Carotenoids receive their name from the carrots they color. They are powerful organic pigments found in plants, algae, some fungi and bacteria, and actually contribute to photosynthesis by transforming light energy into chlorophyll. Lutein itself is a carotenoid that gives red and orange color to fruits and vegetables and has been used as a natural food coloring. It colors tomatoes, carrots, corn, mangoes, sweet potatoes, and squash, yet is also found in green leafy vegetables like spinach, bok choy, collards and kale.

Generally speaking, the darker and more intensely colored a fruit or vegetable is – the higher the amounts of lutein they will have. The human body does not produce lutein or carotenoid vitamins, so they must be obtained from the diet.

Antioxidant Benefits of Lutein

Lutein is also an antioxidant. It helps protect the body from excessive free radicals, known to cause cellular damage, arthrosclerosis, cancer, and premature aging. The macula, the part of the eye where central vision is focused, was found to possess concentrated quantities of Lutein. It is believed this concentration may occur to protect the macula from the oxidative stress of free radicals and high intensity light.

The National Eye Institute (NEI) has participated in several studies on carotenoids and lutein that indicate that when intakes are increased, there is a reduced risk of Age-related Macular Degeneration (AMD). Oddly enough, the NEI seems to contradict its own findings by saying there is little definitive scientific evidence that lutein may decrease eye disease. Despite possibly political dismissal, there are many studies and a good deal of literature which demonstrate lutein as being beneficial in its ability to protect against both cataracts and macular degeneration. Additionally, further studies have indicated that lutein may help protect against certain types of atherosclerosis, a common cause of heart disease.

Taking Lutein

Lutein is fat-soluble, and requires small quantities of fat to be absorbed into the body. Lutein and carotenoids are safe, and do not have the toxic concerns associated with excessive intake of Vitamin A. Excess intake of lutein and carotenoids can lead to a yellowing of the skin, and one should cut back on intake if this occurs. If the condition continues after intake has been reduced, see a medical doctor, as it may be an indication of a more serious medical concern such as jaundice.

Despite the literature and studies outlining the health benefits of lutein, there is no recommended daily allowance. While it remains unclear how much lutein is actually needed for prevention, positive changes have been observed at levels of 6mg per day. While lutein has become commercially popular and advertised in vitamin supplements, it is still unknown if lutein supplements provide the same benefits of a lutein rich diet. For individuals concerned with preventing eye and heart disease, it is best to consume a diet high in lutein rich foods. Lutein supplements may offer a supplement source with lesser bioavailability that your body may not absorb and utilize as well as in its natural form.

By Doug Vanisky           


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