What is Lutein? 3 major benefits, intake amount and suitable foods at a glance
What is Lutein? 3 major benefits, intake amount and suitable foods at a glance
Blog Article
What is Lutein? 3 major benefits, intake amount and suitable foods at a glance
In addition to improving vision, lutein can also improve sleep. So, what is the difference between lutein and astaxanthin? How much lutein should I take daily and when should I take it? What side effects should we pay attention to if we supplement too much? How to choose the right lutein? This article will give you a detailed introduction.
#What is Lutein? What are the benefits?
Lutein is a fat-soluble carotenoid that, together with zeaxanthin, is the main component of the macula of the retina. It has the functions of anti-oxidation, inhibiting free radicals, and filtering blue light. It has the following benefits for eyes and health:
1. **Prevent macular degeneration**: Lutein is an important substance that makes up the retina and macula, and can effectively prevent macular degeneration.
2. **Reduce the risk of cataracts**: Lutein<a href=https://lifenutrients.tw/lutein>Lutein</a> can reduce the risk of eye aging, although the formation of cataracts is related to factors such as age, diabetes, smoking, high myopia, and sunlight exposure.
3. **Improve sleep**: Studies have shown that lutein can improve sleep quality.
#What is the daily intake of lutein?
According to the Ministry of Health and Welfare, adults should take 6 to 10 mg of lutein per day, but not more than 30 mg. It takes 3 to 6 months of continuous intake of lutein supplementation to see significant effects. Excessive intake may cause yellowing of the skin, and high-dose supplementation should be carried out under the guidance of a physician.
#What foods contain lutein?
The Mayo Clinic in the United States recommends the following types of food:
- **Vegetables**: kale, peppers, broccoli, sweet potatoes, spinach, peas, pumpkin, carrots, etc.
- **Fruits**: peaches, blueberries, oranges, tangerines, mangoes, tomatoes, papayas, cantaloupes, grapefruits, etc.
- **<a href=https://lifenutrients.tw/lutein>Benefits of Lutein</a>Other**: eggs, corn.
#What is the difference between lutein and shrimp<a href=https://lifenutrients.tw/lutein>lutein</a>?
Lutein and astaxanthin are both good eye protectors, each with its own characteristics:
- **Lutein**: It is found in many vegetables and fruits, accumulates in the macula, and has the ability to continuously protect the eyes.
- **Astaxanthin**: Derived from Glomus pluvialis, it has a strong antioxidant effect, is non-cumulative, and can quickly relieve eye fatigue.
Pharmacist Wang Nanyuan said that lutein is like putting on a pair of sunglasses for your eyes to block blue light, while astaxanthin is like turning on a faucet to solve dry and tired eyes.
<a href=https://healthport.tw>When to take lutein</a>#How to choose lutein?
Lutein products are mainly divided into two types: free type and esterified type.
- **Free lutein**: Small molecular weight, higher absorption rate than lutein. Made from marigold extract and saponification.
- **Esterified lutein**: extracted from marigolds or yellow-orange plants, it needs to be broken down by intestinal enzymes before absorption, which may be a burden for people with poor digestive tracts.
#What are the side effects of lutein?
Moderate intake of lutein is generally harmless, but excessive intake may cause:
- **Increased liver burden**: Lutein is fat-soluble, and excessive intake will increase the metabolic burden on the liver.
- **Yellowing of the skin**: Because lutein<a href=https://healthport.tw>Lutein Recommendation</a> is a pigment, excessive intake will cause yellowing of the skin, but it will be relieved after stopping taking it.
#Can pregnant women and young children take lutein?
Lutein is suitable for supplementation during pregnancy, as it helps the fetus absorb it. Adults cannot synthesize lutein on their own and need to obtain it through diet or supplements. A lack of lutein during pregnancy may affect vision, mental state and memory.
#What are the effects of lutein, zeaxanthin and marigold?
Lutein is often added to commercially available lutein supplements such as zeaxanthin or marigold:
- **Zeaxanthin*<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 take lutein</a>*: The ingredients are similar to lutein and it is an effective antioxidant for eye protection. The ideal ratio is 10:2 of lutein to zeaxanthin.
- **Calendula**: Rich in vitamin A, minerals, carotenoids, etc., it has anti-inflammatory, calming, moisturizing and other effects. Lutein is mostly extracted from calendula.
#Can lutein be taken together with B complex and fish oil?
Lutein, fish oil, and B complex can be taken together without affecting each other's absorption. Lutein and fish oil are both fat-soluble and should be taken after meals; lutein and vitamin B can be taken in the form of water-soluble vitamin B, and in most cases it is harmless to take them together. However, if the B complex contains β-carotene, it is recommended to eat them separately to avoid absorption competition. The Food and Drug Administration said that there will be no nutritional competition issues and the public can eat it with confidence.
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This article covers important information about lutein, including its efficacy, intake, food sources, and comparison of lutein with other ingredients, to help readers better understand and choose suitable lutein products.