What is Lutein? Analysis of 3 major benefits, intake amount and lutein foods
What is Lutein used for? In addition to the significant eye protection effect, it can also improve sleep quality. At the same time, you may ask, what is the difference between lutein and astaxanthin? How much lutein should I take? Excessive supplementation can have two major side effects that are worth noting. How to choose lutein products <a href=https://healthport.tw>Lutein recommendation</a>? This article will answe... moreWhat is Lutein? Analysis of 3 major benefits, intake amount and lutein foods
What is Lutein used for? In addition to the significant eye protection effect, it can also improve sleep quality. At the same time, you may ask, what is the difference between lutein and astaxanthin? How much lutein should I take? Excessive supplementation can have two major side effects that are worth noting. How to choose lutein products <a href=https://healthport.tw>Lutein recommendation</a>? This article will answer these questions and introduce the two major types of lutein and additional ingredients.
<a href=https://healthport.tw>Efficacy of Lutein</a>What is Lutein? What are its benefits?
Lutein is a fat-soluble carotenoid and an important component of the macula of the retina. It has antioxidant and free radical inhibiting effects, and can filter the blue light emitted by the screen, reducing the risk of eye damage. There are three main effects:
1. **Prevent macular degeneration**: Lutein is a key component of the retina and macula. Proper supplementation can effectively prevent vision degeneration.
2. **Reduce the risk of cataracts**: Although the occurrence of cataracts is related to age, diabetes, smoking, high myopia and sun exposure, lutein can reduce the risk of eye aging.
3. **Improve sleep quality**: Studies have shown that taking lutein can help improve sleep quality.
<a href=https://healthport.tw>Lutein recommendation</a> Daily recommended intake of lutein
According to the recommendations of the Ministry of Health and Welfare, the average adult should consume 6 to 10 mg of lutein per day, and should not exceed 30 mg. In order to be effective, it should be taken continuously for 3 to 6 months. Excessive intake of lutein has no benefits and may even cause yellowing of the skin. High doses of lutein are best taken with a doctor's evaluation and prescription.
<a href=https://healthport.tw>Lutein</a>Which foods contain lutein?
You can get rich lutein through your daily diet. The following foods are recommended by the Mayo Clinic in the United States:
- **Vegetables**: Kale, peppers, broccoli, sweet potatoes, spinach, peas, squash, and carrots.
<a href=https://lifenutrients.tw/lutein>When to eat lutein</a>- **Fruits**: peaches, blueberries, oranges, tangerines, mangoes, tomatoes, papayas, cantaloupes and grapefruits.
- **Others**: eggs, corn.
What is the difference between lutein and shrimp xanthophyll?
Lutein and astaxanthin are both protectors of the eyes, but they have different effects. Lutein acts like sunglasses, blocking external influences such as blue light, while astaxanthin acts like a tap, helping to relieve dry and tired eyes.
<a href=https://lifenutrients.tw/lutein>Lutein recommendation</a> - **Lutein**: Found in a variety of vegetables and fruits, it accumulates in the macula to provide continuous protection.
- **Astaxanthin**: Extracted from the plant "Haematococcus pluvialis", it has high antioxidant properties and will not accumulate in the body, but can quickly and significantly improve eye fatigue.
<a href=https://healthport.tw>When to take lutein</a> How to choose lutein products?
Lutein products are mainly divided into two categories: free lutein and esterified lutein.
- **Free Lutein**: smaller molecular weight and higher absorption rate. It is usually made by extracting marigolds and then saponifying them.
- **Esterified lutein**: It needs intestinal enzymes to break down lutein before it can be absorbed. For middle-aged and elderly people with poor digestive tract or kidney disease, absorption will be a bit burdensome.
What are the side effects of Lutein?
Appropriate <a href=https://healthport.tw>Efficacy of Lutein</a> Lutein supplementation is safe, but excessive intake may have side effects:
- **Liver Burden**: Lutein is a fat-soluble nutrient and excessive intake may cause stress on the liver.
- **Yellowing of the skin**: Excessive intake can cause skin pigmentation and yellowing of the skin. However, this symptom will improve after stopping taking lutein.
Can pregnant women and young children take lutein?
Lutein is one of the vitamins suitable for supplementation during pregnancy. During pregnancy, you need to take in a comprehensive range of nutrients including vitamin B, vitamin C, vitamin D, protein, folic acid, iron and iodine. The human body cannot synthesize lutein on its own, so it needs to rely on diet or nutritional supplements. During pregnancy, lutein also helps the fetus's eye development. A lack of lutein may affect the vision, mental state and memory of pregnant women.
What are the benefits of zeaxanthin and marigold in lutein supplements?
Lutein supplements on the market often contain zeaxanthin and goldenseal flower extract:
- **Corn <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>**: Its composition is similar to lutein, and it is also an effective antioxidant eye protection ingredient. Many fruits and vegetables contain lutein. The ideal intake ratio is 10:2 for lutein and zeaxanthin.
- **Calendula**: Rich in vitamin A, minerals and carotenoids, it has multiple effects such as anti-inflammatory, calming and moisturizing. Its extract contains a large amount of lutein.
Can lutein be taken together with B complex and fish oil?
Lutein, fish oil and B complex are common health supplements that can be taken at the same time:
- <a href=https://healthport.tw>When to take lutein</a>**Lutein and fish oil**: Both are fat-soluble nutrients, especially suitable for taking at the same time after meals, which have a complementary effect.
- **Lutein and B complex**: They will not affect each other and can be consumed at the same time. However, you should pay attention to whether beta-carotene is added to the B complex. If so, it is recommended to consume it in separate meals to avoid overlapping absorption pathways.
Consumers can rest assured that these nutrients <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 recommendation</a> do not compete for absorption, according to the FDA.
These are the detailed information about lutein. Through it, you can have a clearer understanding and take this important nutrient more reasonably.
