Lutein – what it is, benefits and side effects!

Lutein is many and is called carotenoid vitamin, it is related to beta-carotene and vitamin A much needed by the body. Foods rich in lutein include broccoli , spinach , kale , corn, orange pepper, kiwi, grapefruit, orange juice , zucchini, and squash . It is best absorbed when taken with a high-fat meal.

Many people think of lutein as “the vitamin for the eye”. They use it to prevent eye diseases, including age-related macular degeneration (AMD), cataracts  and retinitis pigmentosa.

Some people also use it to prevent colon cancer , breast cancer , type 2 diabetes, and heart disease. Many multi vitamins contain a percentage of this vitamin. They usually provide a relatively small amount of 0.25 mg per tablet.

What is lutein?

Lutein and its close relative, zeaxanthin, are pigments called carotenoids that are related to beta-carotene and lycopene. The name of this vitamin comes from the Latin word, lutea, which means yellow.

At normal concentrations in food, it is a yellow pigment, but it can appear orange or red at high concentrations. It was made only by plants, so animals normally eat them by eating plants. The highest concentrations are found in dark green leafy vegetables like kale , spinach , Swiss chard, mustard greens, and turnip greens.

Although these nutrients are also found in a variety of other vegetables (see table below). This vitamin added to chicken feed intensifies the yellow color of the yolks.

What is lutein used for?

An eye disease called age-related macular degeneration (AMD). Population studies suggest that people who consume higher amounts of the vitamin in their diet have a reduced risk of developing AMD.

However, depending on what the vitamin is for in the diet , it may not reduce the risk of AMD in people who already have a high lutein intake . Taking supplements of this vitamin for up to 12 months can improve some symptoms of AMD, but it doesn’t seem to stop the DM from getting worse.

Research on the use of lutein along with other ingredients shows conflicting results. Some studies suggest that taking higher amounts of the vitamin may lower your risk of developing cataracts . In addition, recent research suggests taking the vitamin three times a week for up to two years. It can improve vision in older people with cataracts .

How lutein works:

Lutein and zeaxanthin can help protect your eyes from harmful, high-energy light waves, such as the ultraviolet rays of sunlight. Studies suggest that a high level of both in eye tissue is related to better vision, especially in low light or where glare is an issue.

Diets rich in these two nutrients can help ward off age-related eye disease. For example, one study found that people who eat foods rich in zeaxanthin — think “green vegetables” like spinach, kale  and broccoli  may be half as likely to have cataracts .

Another showed that if you have macular degeneration , which causes damage to the middle of your retina and can take away your central vision, supplements with this vitamin can slow your progress.

Lutein sources:

Although lutein and zeaxanthin are responsible for the bright colors of many fruits and vegetables, they are found in higher amounts in leafy green vegetables .

Lutein Benefits:

It is a type of carotenoid, a natural compound found in vegetables and other plants. Although it is yellow, it is especially abundant in dark green leafy vegetables like kale .

Lutein has received a lot of attention for its ability to help reduce the incidence of age- related macular degeneration and cataracts , two of the leading causes of blindness. Therefore, these benefits arise from the vitamin’s ability to provide structural support for the macular pigment, protecting the eye from oxidative stresses caused by exposure to light and oxygen. It also helps to reduce inflammation.

Researchers at an aging research center hypothesized that these mechanisms of action could also make lutein beneficial for cardio-metabolic health, as oxidative stress and inflammation play a role in both cardiovascular and metabolic disease.

In this type of study, called a systematic review and meta-analysis, researchers review multiple studies on a single topic and combine the findings mathematically for analysis. The results of these types of studies have the potential to provide strong indicators of clinical evidence.

And indeed, the results of this particular study were so impactful that they could open the door to new therapeutic benefits of the vitamin. Rather than being seen as just a sight-saving nutrient, it can be seen as one that increases overall body health and longevity.

Is lutein safe?

Despite lutein ‘s great health benefits, can some people experience adverse reactions? Check it out below:

• Based on the lack of reported side effects in the studies that have been done, up to 20 mg per day of a vitamin supplement should be safe for adults;
• There is no evidence available to determine a safe dose of lutein supplementation in children;
• As with many other medications and supplements, there is no information on safety in pregnant or lactating women;
• Very large doses of carotenoids, such as this vitamin, can cause carotenoderma, a yellow-orange skin discoloration. Also, it may look like jaundice, but the abnormal skin color can be removed with an alcohol swab.

Lutein Dosage:

Currently, there is no recommended dietary intake of the vitamin. What’s more, the amount of lutein  and zeaxanthin your body requires may depend on how much stress you endure. For example, smokers may need more sources of this vitamin as they tend to have lower levels of carotenoids compared to non-smokers.

It is estimated that Americans consume an average of 1 to 3 mg of the vitamin in their daily routine. However, you may need much more than that to reduce your risk of age-related macular degeneration (AMD). In fact, 6 to 20 mg of lutein per day is associated with a reduced risk of eye conditions.

Research has found that 10 mg of the vitamin. They caused a significant reduction in progression to age- related macular degeneration . Likewise, supplementing with 10 mg of lutein  can improve overall skin tone.

Lutein side effects:

There appear to be very few side effects associated with vitamin supplements. A large-scale study of the eyes found no adverse effects. From lutein and zeaxanthin supplements over five years. The only side effect identified was yellowing of the skin which was not considered harmful.

However, a case study found crystal development in the eyes of an elderly woman. Which she supplemented with 20 mg a day and also consumed a vitamin-rich diet for eight years. Once she stopped taking the supplement, the crystals disappeared in one eye but remained in the other. This vitamin has an excellent safety profile.