What is lutein, what is it for and how to take it to care for your eyesight

What is lutein? Lutein is a special type of carotene which is also an isomer of zeaxanthin, with which it bears great structural similarity.

Lutein properties

What is lutein used for? Has been shown Useful in preventing age-related eye conditionsas the presbyopia, especially the macular degeneration waves waterfalls.

Its effect seems to be due to Two reasons.

On the one hand it is a powerful antioxidant that generally reduces the aging of tissues. And, on the other hand, it exerts blue colored filter, so it reduces the possible injury of the ocular tissues in front of the ultraviolet light.

What daily dose of lutein is recommended?

The daily dose of carotene that is recommended in the prevention of these eye diseases is between 6 and 11 mg/dayso with one capsule a day you would have enough However, before taking any plant, supplement or nutritional supplement, it is always advisable to consult an expert.

Can its continued use be harmful?

There is no data to indicate that larger doses or over a long period of time have harmful or side effects, so the answer to your question is that you can take it for a long time without fear of having any side effects.

Foods with lutein to care for eyesight

However, remember that the diet can also provide notable doses of lutein: a cup of cooked spinach provides 26 mg of lutein, and a cup of broccoli, 3 mg.

Other foods rich in lutein are zucchini, grapes, kiwis, oranges and pumpkins.

The lutein used as a dietary supplement is usually extracted from the petals of the calendula.which are also edible and can be added to salads.

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Another benefit of lutein: regulate cholesterol

Researchers at Pennsylvania State University suggest that eating one avocado a day helps keep “bad cholesterol” at bay. People who ate an avocado a day showed the lowest oxidized LDL cholesterol results, according to the study published in the Journal of Nutrition. These participants also had higher levels of lutein, so it could be one of the beneficial agents that explain the effect.

According to nutrition professor Penny Kris-Etherton, avocados are able to lower LDL cholesterol, especially the most harmful oxidized cholesterol, in overweight adults.

When LDL cholesterol particles are oxidized, a chain reaction begins that promotes the development of atherosclerosis, which is the accumulation of atherosclerotic plaques on the walls of the arteries. Avocado reduces this oxidation.

“Consequently, people should consider adding avocados to their healthy diet. They can have it with whole wheat toast or in the form of a vegetarian sauce”, advises Kris-Etherton.

The scientists recruited 45 overweight or obese adult participants. They all followed an average American diet for two weeks to start the study on a similar nutritional basis.

Then the group was divided into three and each followed a different diet for 3 weeks. One diet was low in fat, the other moderate, and the third moderate fat with an avocado a day. The two moderate diets provided the same amount of fatty acids.

People who ate an avocado a day showed the lowest oxidized LDL cholesterol results, according to the study published in the Journal of Nutrition. These participants also had higher levels of lutein, an antioxidant plant compound, from the carotenoid family, present in avocado, which could be one of the beneficial agents that explain the effect.

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We must not forget that avocado, in addition to providing lutein, is rich in monounsaturated fatty acids, the most heart-healthy type of fat, and contains significant doses of Vitamin E, which has antioxidant properties.