- What is it for
- 1. Eye health
- 2. Skin health
- 3. Disease prevention
- Foods with lutein
- Lutein supplementation
Lutein is a yellow pigmented carotenoid, essential to the proper functioning of the body, since it is unable to synthesize it, which can be found in foods such as corn, cabbage, arugula, spinach, broccoli or egg.
Lutein contributes to healthy eyesight, prevents premature aging of the skin and contributes to the protection of the eyes and skin against free radicals, UV rays and blue light, therefore it is very important to eat a balanced diet rich in food. with this substance.
In some cases, when the diet is not enough to replace lutein or in cases where the needs are increased, the use of supplements may be justified.
What is it for
Lutein is a very important carotenoid for eye health, DNA protection, skin health, immunity, anti-aging and well-being:
1. Eye health
Lutein is very important for vision, as it is the main component of the macula pigment, which is part of the retina of the eye.
In addition, lutein contributes to improved vision in people with cataracts and has a beneficial effect on AMD (Aging-Induced Macular Degeneration), which is a progressive disease that affects the macula, central region of the retina, related to central vision, because it protects the retina against damage from light and the development of visual disorders, by filtering blue light and neutralizing reactive oxygen species, thanks to its anti-oxidant action.
2. Skin health
Due to its anti-oxidant action, lutein decreases oxidative damage in the upper layers of the skin, caused by ultraviolet radiation, cigarette smoke and pollution, preventing its premature aging.
3. Disease prevention
Thanks to its potent anti-oxidant properties, lutein also contributes to the protection of DNA, stimulates the immune system, thus contributing to the prevention of chronic diseases and some types of cancer.
In addition, this carotenoid also helps to reduce inflammation, due to its ability to decrease inflammatory markers.
Discover the benefits of other carotenoids essential to the body.
Foods with lutein
The best natural sources of lutein are green leafy vegetables such as kale, corn, arugula, watercress, mustard, broccoli, spinach, chicory, celery and lettuce.
Although in lesser quantities, lutein can also be found in orange-red tubers, fresh herbs and egg yolk.
The following table lists some foods with lutein and their content per 100 g:
| Food | Amount of lutein (mg / 100 g) |
|---|---|
| Cabbage | 15 |
| Parsley | 10.82 |
| Spinach | 9.2 |
| Pumpkin | 2.4 |
| Broccoli | 1.5 |
| Pea | 0.72 |
Lutein supplementation
Lutein supplements can provide significant health benefits if used as directed by your doctor. Some examples are Floraglo lutein, Lavitan Mais Visão, Vielut, Totavit and Neovite, for example.
Clinical studies in patients with eye diseases prove that lutein supplements can replenish lutein in the eye and help improve vision.
Generally, the recommended dose of lutein is about 15 mg per day, which can help increase the density of macular pigment, prevent age-related eye diseases, improve night and day vision, and improve visual function in patients with cataracts and DMI.
