Lutein: The Natural Nutrient for Eye Health
The four major benefits of lutein and a selection guide, along with side effects and precautions for consumption!
What is Lutein?
Lutein is a natural ingredient found in plants and belongs to the carotenoid family. It is mainly found in green vegetables such as spinach, asparagus and green lettuce leaves. Its main function is to resist light damage and protect eye health.
Since the human body cannot synthesize lutein on its own, nor can it convert other substances into lutein, it must be supplemented through diet.
Free Lutein vs. Esterified Lutein: Which is Better?
Lutein is divided into two types: free type and esterified type. Free lutein undergoes a saponification process to remove fatty acids, resulting in a smaller molecular weight and easier absorption by the human body. The esterified lutein contains fatty acids and has a larger molecular weight. It needs to be ingested with oil and broken down by digestive enzymes before it can be absorbed. It is recommended to give priority to free lutein.
Natural Foods Containing Lutein
Lutein cannot be synthesized by the human body and must be obtained from the diet. Natural foods rich in it include dark green vegetables and orange-yellow plants such as asparagus, spinach, kale, broccoli, corn, pumpkin, carrots and egg yolks.
| Food | Lutein and Zeaxanthin (mg/100g) |
| --- | --- |
| Kale | 18 |
| Spinach | 11 |
| Chinese kale | 10 |
| Coriander | 5.5 |
| Pea | 2.5 |
| Romaine Lettuce | 2.3 |
| Edamame | 1.6 |<a href=https://lifenutrients.tw/lutein>When to take lutein</a>
| Brussels Sprouts | 1.5 |
| Cauliflower | 1 |
| Pumpkin | 1 |
4 major benefits of lutein
1. **Improve vision protection**: Helps protect eyes from harmful light.
2. **Maintain visual brightness**: Helps maintain eye brightness and clarity.
3. **<a href=https://healthport.tw>Lutein Recommendation</a> regulates physiological functions**: Participates in multiple physiological processes and benefits multiple parts of the body.
4. **Beauty and skin care**: has a positive impact on skin health.
It should be noted that lutein does not necessarily have a direct therapeutic effect on certain eye diseases such as floaters, cataracts, and myopia.
3 major side effects of lutein
1. **Yellowing of the skin and whites of the eyes**: Excessive intake may cause the skin and whites of the eyes to turn yellow.
2. **Gastrointestinal discomfort**: Excessive intake at one time may cause gastrointestinal discomfort.
3. **No harm if taken in a reasonable amount**: The U.S. Food and Drug Administration (FDA) and the World Health Organization Expert Committee on Food Additives (JECFA) believe that lutein intake within a reasonable range is safe.
Taboos on the use of lutein
Excessive consumption (more than 30 mg per day) can cause side effects. Especially for esterified lutein, it needs to be eaten with oil and avoid excessive dietary fiber to avoid affecting absorption. In addition, the use of drugs that inhibit lipase activity (such as Orlistat) will also reduce its absorption.
Can lutein and beta-carotene be supplemented together?
They can be consumed together, as the lutein and beta-carotene content in natural fruits and vegetables is not sufficient to cause competition for absorption. If you need to supplement in large quantities, it is recommended to consult a professional physician first and take it at different times.
Four Selection Principles for Lutein
1. **Choose free lutein**: Free lutein is easier to absorb.
2. **Meet the optimal ratio**<a href=https://healthport.tw>When to take lutein</a>: Choose a product with a dosage of 6 to 10 mg and a lutein to zeaxanthin ratio of 10:2.
3. **Internationally certified manufacturers or passed third-party inspection**: Choose products that have undergone rigorous inspections, such as FloraGLO free lutein and ZeaONE zeaxanthin.
4. **Select compound ingredients according to personal needs**: Choose different compound ingredients according to different health care needs to achieve the best maintenance effect.
I hope this introduction to lutein can help you better understand how to choose and use lutein, making your health care easier and more effective.