Lutein and Zeaxanthin: Harnessing Nature’s Nutritional Powerhouse
People concerned with their eye health might know about the two carotenoids, Lutein and Zeaxanthin supplements.
They are produced majorly by plants and are found in egg yolk.
Zeaxanthin and Lutein are essential in protecting the eyes from harmful blue light.
They also benefit cardiovascular health and cognitive function.
Additionally, these nutrients can help prevent Cataracts and Age-related Macular Degeneration (AMD).
So, whether you want to enhance your eyesight or overall well-being, Lutein and Zeaxanthin might rescue you.
Continue reading to grasp more about these fascinating nutrients.
Carotenoids are plant-produced and fat-soluble pigments that are red, orange, and yellow.
They are responsible for the characteristic color of many fruits and veggies.
Xanthophylls and carotenes are the two main groups of carotenoids.
The carotenoid pigments Lutein and Zeaxanthin are xanthophylls.
Benefits
Lutein and Zeaxanthin, the dynamic duo, offer numerous benefits.
Here are a few of those.
Antioxidant properties
Carotenoids provide antioxidant benefits by lowering inflammation in the body.
As potent antioxidants, these Xanthophylls can neutralize free radicals, protecting our cells and organs from oxidative stress.
In 2020, the National Library of Medicine (NLM) listed Lutein and Zeaxanthin as photo protectors, anti-inflammatories, and brain food.
Additionally, these antioxidants can translate to widespread cellular health, including longevity support.
Aid eye health
Lutein and Zeaxanthin are the only dietary carotenoids that accumulate in the macula region of the retina, present at the back of your eye.
They are found in concentrated amounts in the macula, called macular pigments.
As these nutrients are vital for vision, reducing these over time can impair eye health.
Here are some conditions with which Lutein and Zeaxanthin might help,
- Uveitis
- Cataracts
- Retinal detachment
- Diabetic retinopathy
- Age-related macular degeneration (AMD)
Your doctor might recommend a Tropicacyl Eye drop of 5 ml to get relief.
Support skin health
The antioxidant properties in Lutein and Zeaxanthin support and encourage elastin and collagen production in the skin, thereby enhancing the skin’s density.
As a result of this boost, the skin’s innate resistance against oxidative stress and Ultraviolet (UV) rays increases.
In 2016, Clinical, Cosmetic and Investigational Dermatology conducted a randomized controlled trial on the oral supplementation of Lutein and Zeaxanthin.
By the end, they concluded that the two carotenoids were shown to improve skin tone and complexion.
Maddie Pasquariello (M.S and RD) says that these xanthophylls can help reduce lipid peroxidation, one of the processes that lead to visible signs of aging.
She then adds, Lutein and Zeaxanthin might also help enhance the elasticity and hydration of the skin.
Promote heart function
Apart from aiding eye and skin health, the benefits of Zeaxanthin and Lutein also extend to the heart.
A 2015 Food & Nutrition Research review reveals that Lutein and Zeaxanthin, as antioxidants, can protect against the oxidation of bad cholesterol.
They can also help promote optimal function of the blood vessels and heart.
In addition, Carotenoids also support healthy blood pressure regulation and help ensure your heart receives the oxygen it needs.
What are the sources of Lutein and Zeaxanthin
As the human body can not synthesize carotenoids independently, you will need to add them to your diet.
Taking Lutein and Zeaxanthin rich foods and supplements can help reap the benefits. Here is how you can get the optimum amount of these carotenoids,
Lutein and Zeaxanthin foods
Plenty of food sources are available from which you can derive Zeaxanthin and Lutein.
Some good sources include dark leafy greens (spinach, kale peas, lettuce, etc.), avocados, durum wheat, and orange peppers.
You can also add animal products like egg yolks and fish (particularly Salmon).
Additionally, carotenoids are best absorbed when paired with a source of fat.
As a result, the fat present in animal foods makes Lutein and Zeaxanthin more bioavailable.
According to WebMD, adults should get 10 mg of Lutein and 2 mg of Zeaxanthin daily.
Lutein and Zeaxanthin supplements
Doctors widely recommend carotenoids as dietary supplements to prevent eye disease, including vision loss.
Even though Lutein and Zeaxanthin supplements can be manufactured synthetically, they are often sourced from marigold flowers and mixed with waxes.
These supplements are popular among aged people who are more concerned about their eye health.
In fact, high carotenoids in the blood can reduce the risk of AMD by 57 percent.
Taking Zeaxanthin and Lutein supplements can also help you get more antioxidants, which may make you more resistant to stressors.
Dosage
As of now, there is no set RDA for Lutein and Zeaxanthin.
RDA refers to Recommended Dietary Allowance.
Everyday stress might influence your body’s need for Zeaxanthin and Lutein.
For example, people who smoke may need more Lutein and Zeaxanthin because they tend to have fewer carotenoids than non-smokers.
According to an article listed by the European Journal of Nutrition in 2017, Americans consume 1-2 mg of Lutein and Zeaxanthin daily.
But you will require a lot more than that to lower the chance of getting AMD.
Side effects
Lutein and Zeaxanthin are considered safe when consumed in recommended doses.
However, there could be specific side effects that you need to be aware of.
- High doses of Lutein might cause Carotenodermia
- Lutein and Zeaxanthin supplements might interact with certain medications like blood thinners
- People with medical conditions like liver disease should use these nutrients under the supervision of a doctor
Conclusion
Lutein and Zeaxanthin are exceptional compounds that hold the key to maintaining healthy vision and safeguarding our eyes from potential harm.
These potent antioxidants act as natural filters, shielding our eyes from the damaging effects of blue light.
They also help lessen the risk of Age-related Macular Degeneration and Cataracts.
Moreover, their benefits extend beyond eye health, potentially supporting cognitive function and cardiovascular well-being.
With their remarkable properties and abundant presence in various fruits and vegetables, Zeaxanthin and Lutein are essential allies for optimal vision and overall vitality.
Consider adding these natural nutrients to your diet and unlock a brighter future for your eyes and overall wellness.
However, look for potential side effects and consult your doctor if your health degrades.
Frequently Asked Questions
What vegetable is high in Lutein and Zeaxanthin?
Spinach and Kale have Lutein and Zeaxanthin in higher amounts. These nutrients are known for their potential benefits in promoting eye health and protecting against age-related macular degeneration.
How much Lutein and Zeaxanthin are in fish oil?
Fish oil does not naturally contain Lutein and Zeaxanthin. These nutrients are primarily found in dark green leafy vegetables like spinach and kale and in certain other foods, like eggs and corn.
Can you take too much Zeaxanthin and Lutein?
While Lutein and Zeaxanthin are generally considered safe, excessive intake of these nutrients may lead to Carotenemia. It causes the skin to turn yellowish-orange. It’s advisable to follow recommended dosages and consult with a healthcare professional for personalized advice.
How much Zeaxanthin and Lutein should I take daily?
There is no specific Recommended Daily Allowance (RDA) for Lutein and Zeaxanthin. However, studies suggest a daily intake of 10-20 mg of Lutein and 2-4 mg of Zeaxanthin may benefit eye health. It’s best to consult with an expert for personalized recommendations.
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