The Health Benefits of Lutein in the Human Body
Lutein is a carotenoid found naturally in various fruits and vegetables. It serves as a potent antioxidant, protecting cells from damage caused by free radicals. This nutrient is present in several parts of the human body, including the eyes, skin, serum, cervix, brain, heart, and chest. Lutein is particularly essential for eye health, making it a critical nutrient for the retina and in preventing cataracts.
How Does Lutein Reduce the Risk of Eye Diseases?
Decreases the Risk of Macular Degeneration
In Taiwan, approximately one in ten people over the age of 65 suffers from macular degeneration, which is a leading cause of blindness in the elderly. Research conducted by LAST has confirmed that lutein can help improve vision in patients suffering from age-related macular degeneration.
Delays Cataract Development
Lutein is the only carotenoid found in the lens of the eye, enhancing its antioxidant capabilities. This helps protect the lens from sunlight and free radical damage, ultimately delaying or preventing the onset of cataracts.
Protects the Retina
Lutein is an excellent antioxidant that protects the retina from oxidative damage while absorbing light. Additionally, it safeguards the microcapillaries in the eyes, promoting healthy blood circulation.
Enhances Vision
As a highly potent antioxidant, lutein helps filter out blue light, which can reduce color distortion and enhance visual precision.
Prevents Glaucoma
Studies indicate that lutein may lower the oxidative stress on ocular proteins. Higher intake of lutein correlates with a reduced incidence of glaucoma.
Prevents Complications Associated with High Myopia
High myopia can lead to serious complications such as retinal detachment, fluid accumulation, and floaters, potentially resulting in permanent vision loss. Adequate lutein supplementation provides essential nutrients for the eyes, reducing the likelihood of these conditions.
In addition to these benefits, lutein has also shown effectiveness in preventing diabetic retinopathy, dry eyes, optic nerve atrophy, astigmatism, presbyopia, and eye fatigue. Beyond eye health, lutein is linked to cancer prevention, particularly in cases of breast and lung cancer. It may also lower the risk of coronary artery disease and enhance the skin's and mucosal tissues' resistance to ultraviolet damage, while boosting overall immune function.
How to Supplement Lutein
Since the human body cannot synthesize lutein, it must be obtained through diet. Common sources include dark green vegetables such as kale, spinach, broccoli, cilantro, pumpkin, peas, mustard greens, corn, kiwi, grapes, and oranges. The average daily requirement of lutein is about 6 mg, but this amount can vary depending on factors like screen time, lifestyle habits, and exposure to damaging factors.
If you find it challenging to consume adequate amounts of these eye-friendly foods, consider dietary supplements containing lutein. While age-related macular degeneration and cataracts generally appear in older adults, it is advisable to start lutein supplementation early. Consistent consumption over time yields the best results. For those experiencing severe symptoms, increasing intake may be necessary, always under medical guidance (daily doses can reach up to 20 mg).
Who Needs to Pay Attention to Lutein Intake?
Individuals who spend long hours working on computers, those with high myopia, and anyone experiencing eye strain, extensive sun exposure, or undergoing laser eye treatments should be vigilant about their lutein intake. Furthermore, people with conditions such as dry eyes, diabetic retinopathy, and age-related macular degeneration should ensure they consume adequate amounts of this important nutrient.