Remember the joke about the rabbit, the carrots and the glasses? Well, the rabbits may have been right all along. The colorants in fruits and vegetables are considered to be strong and significant antioxidants. One of them, called lutein, has a particular effect on the eyes and may even prevent eye disease.
Lutein, as well as lycopene , have been incorporated in many years in many preparations and supplements, due to the different virtues shown in the studies. These two dyes belong to a group of about 600 natural pigments called carotenoids.
How does lutein affect the eyes?
Lutein (along with another substance called zeaxanthin) is a carotenoid that filters out the harmful rays of light from the blue color. Lutein is naturally found in the retina and its job is to protect it from strong radiation. The lutein concentration measured in the eye in medical examinations is sometimes used as a medical marker for the quality of vision and the risk of ocular diseases such as age-related macular degeneration (AMD, Hebrew or AMD - age-related macular degeneration), a disease that is considered one of the most common causes of blindness, especially over 60 years.
What Is Eye Disease?
The retina is a layer of cells in the back of the eye, responsible for converting the light rays into neural signals. The macula is the central part of the retina - where cell density is particularly high. It is these cells that are responsible for visual acuity and our ability to discern details.
NMR is a disease caused by a degenerative process. In some cases, the disease progresses slowly and almost does not affect vision in a distinct way, but in other cases, the disease progresses rapidly and can cause severe vision impairment, to the extent of blindness.
Studies have shown that adequate intake of lutein (and zeaxanthin) through food or supplements is essential for maintaining eye health, preventing damage to the retina and its location. Further studies show that the intake of antioxidants lutein, zeaxanthin and vitamin E helps neutralize free radicals that can damage the lens of the eye, and that taking these antioxidants in sufficient quantities may prevent cataract development or stop its progression. Especially in the sixth decade of life.
What other conditions in the body of lutein may affect?
The list of studies and medical conditions associated with lutein and its importance is long. It is important to emphasize that not all studies and hypotheses have been conclusively proven, including:
- Non-Hodgkin's Lymphoma Cancer Risk Reduction
- Reducing the risk of heart attacks
- Reducing the risk of Lou Gehrig's disease (ALS)
- Reducing the risk of colorectal cancer and esophageal cancer
- Reduction of diabetes complications, such as visual impairment
- Relieving muscle pain as a result of exercise.
How much lutein does it need and what foods does it contain?
To prevent necrosis and the cataract of recommendation, take 6-12 mg per day.
To delay the progression of the symptoms of the recommendation is to consume 10-12 mg of lutein daily.
Yolks, broccoli, green leafy vegetables (spinach, kale, and so on) corn, peas, green peppers, oranges, kiwi, grapes, zucchini, and pumpkin, are foods rich in lutein. The recommendation is to eat them as part of a high-fat meal, for its best absorption.
- There is about 25 mg of lutein in the cooked kale cup
- In a cooked spinach cup there is about 20 mg of lutein
- There is about 3 mg of lutein in a cooked broccoli
- There is about 2 mg of lutein in the corn kernel
- In a pea cup, there is about 2 mg of lutein
- In a glass of Roman lettuce, there is about 2 mg of lutein
Many multivitamin preparations contain lutein. But they usually provide a relatively small amount, such as 0.25 mg per tablet. Therefore, you should consider taking a single dietary supplement containing lutein (it usually has zycastine as well).
