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Today we are going to talk about lutein, an essential vitamin carotenoid for eye health.
In addition to preventing the development of eye diseases, lutein also has benefits for cardiovascular health, aids brain function, fights type II diabetes and prevents some cancers.
But lutein is not produced by the body, so it needs to be consumed through supplementation. In this article you will learn about the functions and benefits of this supplement. Enjoy your reading!
Contents
Summary
- Lutein supplement is found in liquid capsules. The concentration varies from 5 to 25 mg per serving (one or two capsules), with the recommended daily dose ranging from 15 to 30 mg.
- Another substance present in this supplement is zeaxanthin, a carotenoid with complementary functions and benefits to lutein. The recommended daily dose is 6 mg.
- Lutein supplements can be enriched with vitamins A, C and E and the minerals selenium, zinc and chromium.
The best Lutein: Our Picks
Buying Guide
Do you know what lutein is for, what its benefits are, where to buy it and how much it costs? These and other information are provided in this Buying Guide.
What is lutein?
The pigment serves as a filter that controls light absorption and protects eye tissues from damage caused by blue light. Lutein also protects the retina against the sun’s rays.
In conjunction with other antioxidants, lutein serves to prevent eye diseases such as cataracts, retinitis pigmentosa and age-related macular degeneration.
As well as being present in the eyes, lutein also makes up the skin, cervix, brain, breasts and blood, presenting benefits to all these areas of the body.
But lutein is not produced by the body, so it is essential that you eat foods rich in lutein such as broccoli, cabbage, spinach, kiwi, grapes, corn, pumpkin and egg yolk.
It is also essential to include a lutein supplementation. This supplement is found in capsule form and in different concentrations.
Some carotenoids have an antioxidant function (lutein and zeaxanthin), while others provide vitamin A (beta-carotene). These substances are associated with the prevention of several diseases.
What are the benefits of lutein for eye health?
This substance plays an important role in maintaining eye health. One of its benefits is to increase the thickness of the macula, the structure of the retina that helps absorb excess blue light and ultraviolet rays.
Studies prove that increasing dietary levels of lutein by taking a supplement can prevent and treat macular degeneration (which can cause vision loss) and the incidence of cataracts, common in older people.
Other proven benefits of lutein are:
- Reduced eye fatigue
- Reduced sensitivity to light glare
- Strengthening of ocular tissue
- Improved vision quality.
What are the benefits for the skin?
Another benefit is protection against ultraviolet rays, which, besides causing premature ageing, can also cause the development of skin cancer.
The supplement also helps reinforce skin health, leaving it looking healthy, hydrated, with elasticity and homogeneous colouring. And besides the supplement in capsules, you can also find lutein for topical use.
What are the other benefits of Lutein?
Brain functions
Lutein is the dominant carotenoid in the brain. The substance has various roles such as visual processing, aiding memory and learning ability.
Cardiovascular benefits
Lutein is present in blood plasma, performing antioxidant functions beneficial to the cardiovascular system (heart, blood vessels and arteries).
One of these functions is to prevent the peroxidation of lipids and cholesterol in the blood, reducing the formation and accumulation of plaque in blood vessels. Lutein also helps prevent the thickening of artery walls, reducing the risk or progression of atherosclerosis.
Helps in the treatment of diabetes
Apart from its antioxidant function, lutein supplement helps balance blood sugar levels and increases insulin sensitivity.
Prevents the formation of malignant tumours
The antioxidant properties of lutein may be helpful in preventing some cancers (cervical, colon and prostate). However, the substance is of no benefit for other cancers.
Who should take lutein supplements?
The supplement is also recommended for people with blue eyes, smokers and women after menopause, as these groups tend to have lower levels of lutein in the body.
What is the recommended dose of lutein?
The supplement should be taken preferably after meals. Tip: foods with good fats, such as oil seeds and olive oil, improve the absorption process of lutein by the body.
How much does lutein cost?
Where can I buy lutein?
If you prefer you can buy the product online at shops like Amazon, Mercado Livre, Americanas, Magazine Luiza, among others.
Purchase criteria: Factors to compare different Lutein models
Lutein in capsules is an excellent alternative to supplement the daily needs of this substance. To choose the ideal supplement, analyse the following characteristics:
- Concentration
- Zeaxanthin
- Vitamins and minerals
- Capsule
We will explain each of the items throughout this section.
Concentration
You can find supplements with different levels of lutein concentration, from 5 to 25 mg per serving. As we mentioned earlier, the recommended daily dose ranges from 15 to 30 mg, so look for supplements with a higher concentration.
And be aware that some manufacturers put the total weight of the capsule as prominent information on the packaging, which may confuse some people into thinking that is the concentration of lutein.
Zeaxanthin
Zeaxanthin is a carotenoid similar to lutein. Both substances have antioxidant properties and similar functions such as maintaining eye and skin health (although lutein is more complete).
Some lutein supplements are enriched with zeaxanthin, the concentration varies from 1 to 5 mg per serving (the recommended daily dose is 6 mg).
Vitamins and minerals
Lutein supplementation can be enriched with vitamins and minerals with complementary properties. Vitamin A is excellent for vision and vitamins C and E have antioxidant properties.
Selenium also has some important benefits such as strengthening the heart, antioxidant action, prevention of degenerative diseases and some cancers.
Zinc fights free radicals, strengthens the heart, improves mental health, fights aging, among other benefits similar to those provided by lutein.
Capsule
Lutein supplementation is usually in liquid capsules. Lutein and other ingredients in the composition can be diluted in two types of oils: avocado oil and blackcurrant oil.
Black currant oil has the following benefits:
- Balances the feminine hormones, prevents PMS symptoms and delays menopause;
- Has antioxidant action
- Has anti-inflammatory action;
- Improves the aspect of the skin, as it has omega 6, a fatty acid that is part of the structure of the skin.
Avocado oil also has numerous benefits: it aids in eye health, is good for skin and hair, reduces blood pressure, strengthens the cardiovascular system, prevents some types of cancers, reduces inflammatory processes, aids in nutrient absorption, weight loss, among others.
(Source of the highlighted image: Pixabay / Pexels)
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