"Why Lutein Is Essential for Eye Health and Overall Wellness"

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 plant ingredient and a type of carotenoid found primarily in green vegetables such as spinach, asparagus and green lettuce leaves. Its most important function is to resist light pollution and protect eye health.

Since the human body cannot synthesize lutein on its own, nor can it be converted from other substances, 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. <a href=https://healthport.tw>Lutein</a> Free lutein has undergone a saponification process to remove fatty acids, so its molecular weight is smaller and it is easier for the human body to absorb. On the other hand, esterified lutein contains fatty acids and has a larger molecular weight. It needs to be ingested with oils and fats and broken down by digestive enzymes before it can be absorbed. It is recommended to choose free lutein first.

Natural Foods Containing Lutein

Lutein cannot be synthesized by the human body and must be obtained from the diet. Natural foods high 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 |

<a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>Lutein</a> | Chinese kale | 10 |

| Coriander | 5.5 |

| Pea | 2.5 |

| Romaine Lettuce | 2.3 |

| Edamame | 1.6 |

| Brussels Sprouts | 1.5 |

| Cauliflower | 1 |

| Pumpkin | 1 |

4 major benefits of lutein

1. **Improve vision protection**: Helps protect eyes from damage by harmful light.

2. **Maintain radiance**: Helps maintain eye brightness and clarity.

3. **Regulate physiological functions**: Participates in multiple physiological processes and is beneficial to multiple parts of the body.

4. **Beauty and beauty**: It also has a positive impact on skin health.

<a href=https://healthport.tw>Lutein recommendation</a> reminds everyone that lutein may not have a direct therapeutic effect on certain eye diseases such as floaters, cataracts, myopia, etc.

3 major side effects of lutein

1. **Yellowing of the skin and whites of the eyes**: Excessive intake may cause yellowing of the skin and whites of the eyes.

2. **Gastrointestinal discomfort**: Excessive intake at one time may cause gastrointestinal discomfort.

3. **Generally, it is harmless if consumed reasonably**: The U.S. Food and Drug Administration (FDA) and the World Health Organization Expert Committee on Food Additives (JECFA) believe that lutein is safe if consumed within a reasonable range.

Taboos on the use of lutein

Excessive consumption (>30 mg per day) may cause side effects. Especially <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>when to eat lutein</a> esterified lutein 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 eaten together. The amount of lutein and beta-carotene in natural fruits and vegetables is not enough to cause absorption competition. If a large amount of supplementation is required, it is recommended to consult a professional physician first and take it at different times.

Four Selection Principles for Lutein

1. **Choose free lutein<a href=https://healthport.tw>Lutein Recommendation</a>**: Free lutein is easier to be absorbed by the human body.

2. **Meet the best golden ratio**: Choose a product with a dosage of 6 to 10 mg and a lutein to zeaxanthin ratio of 10:2.

3. **International raw material manufacturers or third-party inspection**: Choose products that have been strictly inspected such as FloraGLO free lutein and ZeaONE zeaxanthin.

4. **Select compound ingredients according to personal needs**: Choose different compound ingredients according to different 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.