The four major benefits of lutein and a selection guide, along with side effects and precautions for consumption!
What is Lutein?
Lutein is a natural plant ingredient and one of the carotenoids. It is mainly found in green vegetables such as spinach, asparagus and green lettuce leaves. Its most important function is to resist light pollution and protect eye health.
Since the human body cannot synthesize lutein on its own, nor can it be converted from other substances, it must be supplemented ... moreThe four major benefits of lutein and a selection guide, along with side effects and precautions for consumption!
What is Lutein?
Lutein is a natural plant ingredient and one of the carotenoids. It is mainly found in green vegetables such as spinach, asparagus and green lettuce leaves. Its most important function is to resist light pollution and protect eye health.
Since the human body cannot synthesize lutein on its own, nor can it be converted from other substances, it must be supplemented through diet.
Free Lutein vs. Esterified Lutein: Which is Better?
Lutein is divided into two types: free type and esterified type. Free lutein undergoes a saponification process to remove fatty acids, has a smaller molecular weight, and is easier for the human body to absorb; while esterified lutein contains fatty acids and has a larger molecular weight, so it needs to be ingested with oils and fats and broken down by digestive enzymes before it can be absorbed. It is recommended to choose free lutein first.
Natural Foods Containing Lutein
Lutein cannot be synthesized by the human body and must be obtained from the diet. Natural foods high in lutein include dark green vegetables and orange-yellow plants such as asparagus, spinach, kale, broccoli, corn, pumpkin, carrots and egg yolks.
| Food | Lutein and Zeaxanthin (mg/100g) |
| --- | --- |
<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> | Kale | 18 |
| Spinach | 11 |
| Chinese kale | 10 |
| Coriander | 5.5 |
| Pea | 2.5 |
| Romaine Lettuce | 2.3 |
| Edamame | 1.6 |
| Brussels Sprouts | 1.5 |
| Cauliflower | 1 |
| Pumpkin | 1 |
The 4 major benefits of lutein
1. **Improve vision protection**: Helps protect eyes from damage by harmful light.
2. **Maintain radiance**: Helps maintain eye brightness and clarity.
3. **Regulate physiological functions**: Participates in multiple physiological processes and is beneficial to multiple parts of the body.
4. **Beauty and beauty**: It also has a positive impact on skin health.
I would like to remind everyone that lutein <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 effects</a> may not have a direct therapeutic effect on certain eye diseases such as floaters, cataracts, and myopia.
3 major side effects of lutein
1. **Yellowing of the skin and whites of the eyes**: Excessive intake may cause yellowing of the skin and whites of the eyes.
2. **Gastrointestinal discomfort**: Excessive intake at one time may cause gastrointestinal discomfort.
3. **Generally speaking, reasonable intake is harmless**: The U.S. Food and Drug Administration (FDA) and the World Health Organization Expert Committee on Food Additives (JECFA) believe that it is safe to consume lutein within a reasonable range.
Taboos on the use of lutein
Excessive consumption (<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 recommended daily> 30mg) can cause side effects. Especially for esterified lutein, it needs to be eaten with oil and avoid excessive dietary fiber to avoid affecting absorption. In addition, the use of drugs that inhibit lipase activity (such as orlistat) will also reduce its absorption.
Can lutein and beta-carotene be supplemented together?
They can be eaten together, as the amount of lutein and beta-carotene in natural fruits and vegetables is not enough to cause competition for absorption. If you need a large amount of supplementation, it is recommended to consult a professional physician first and take <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</a>; at different times.
Four Selection Principles for Lutein
1. **Choose free lutein**: Free lutein is easier to be absorbed by the human body.
2. **Meet the best golden ratio**: Choose a product with a dosage of 6-10mg and a lutein to zeaxanthin ratio of 10:2.
3. **International raw material manufacturers or third-party inspection**: Choose products that have been strictly inspected such as FloraGLO free lutein and ZeaONE zeaxanthin.
4. **Select compound ingredients according to personal needs**: Choose different compound ingredients according to different needs to achieve the best maintenance effect.
I hope this introduction to lutein can help you <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</a>; better understand how to choose and use lutein, making your health care easier and more effective.
