Lutein is one of the most important pigments present in the human body and plays a key role in maintaining eye health.
It protects the eyes from the harmful effects of high-energy blue light and oxidative stress, thereby reducing the risk of age-related macular degeneration and other eye diseases.
Other beneficial properties
Skin. Some studies suggest that lutein may protect the skin from damage caused by UV radiation and improve its appearance.
Pregnancy. Research indicates that lutein may be important for retinal development in the fetus, so its intake during pregnancy may be beneficial.
Cognitive functions. Some studies link lutein consumption with improved cognitive functions and a reduced risk of developing dementia.
Cardiovascular system. Lutein may contribute to improved cardiovascular health by lowering cholesterol levels and inflammatory processes in the body.
Cancer prevention. Some studies show that lutein may have protective properties against certain types of cancer; however, further research is needed.
Daily requirement and sources
The daily requirement for lutein may vary depending on age, gender, and overall health status. There are no official recommendations for daily lutein intake, but some studies suggest that daily consumption of 6-10 mg may be beneficial for maintaining eye health.
Lutein is an important carotenoid that the human body cannot synthesize on its own, so it must be obtained from food.
Sources of lutein include dark green leafy vegetables such as spinach, kale, and green lettuce, as well as yellow peppers.
The egg yolk is also rich in lutein.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and consequences of deficiency
A deficiency of lutein increases the risk of age-related macular degeneration (AMD), which is the leading cause of blindness in older adults.
Symptoms of lutein deficiency are often not noticeable initially, but may progress over time to decreased visual acuity and changes in central vision.
Moreover, lutein deficiency may affect the overall condition of the skin, reducing its protective functions and ability to withstand ultraviolet radiation.
Possible risks and complications of excess
Although cases of lutein toxicity are rare, as it is water-soluble and excess is excreted from the body, it is important to consider the potential risks of excessive intake.
Main issues associated with excess lutein include jaundice – a change in skin or eye whites color that may occur due to carotenoid accumulation.
Additionally, although lutein is considered an antioxidant, in rare cases, high concentrations may act as pro-oxidants, increasing oxidative stress in tissues.
Determining the exact amount of lutein that could lead to excess is difficult, as individual differences in metabolism and nutrient absorption vary significantly.
Use of lutein in medicine
In medicine, lutein is used not only for prevention but also in the complex therapy of eye diseases. Studies show that lutein intake may be beneficial for cataracts as it enhances the antioxidant protection of the eye lens.
Furthermore, lutein may positively influence overall health, including improving skin quality and supporting immune function. Its properties include:
- Protection of the macula and prevention of age-related macular degeneration
- Reduction of risk and slowing progression of cataracts
- Antioxidant support and protection against free radicals
Interesting facts about lutein
Culinary. Lutein is mainly preserved when cooking by steaming or boiling, making it easy to include in the diet through cooked vegetables.
When frying, some lutein may be lost.
When consumed raw, it is better to pair vegetables with fats for better absorption of lutein. Without fats, it is absorbed 3-6 times worse.
Age. With age, the level of lutein in the body may decrease, highlighting the importance of its intake from food for maintaining eye health.
Discovery. Lutein was first isolated from egg yolk in 1816, paving the way for further study of its properties.
Role in plants. In plants, lutein performs important functions, including participation in the photosynthetic process and protection from sunlight.