LUTEIN EYE BENEFITS

LUTEIN IS A PIGMENT (coloring agent) FOUND PRIMARILY IN LEAFY GREEN VEGETABLES. It is a member of the carotenoid family, which also includes beta-carotene and lycopene. Like other carotenoids, lutein is an antioxidant — a substance that mops up toxic molecules called free radicals, which can damage cells.

EYE BENEFITS: Lutein has several purported health benefits, including possible protective effects against colon cancer and breast cancer. But the strongest evidence supports lutein’s ability to protect the eye from cataracts and macular degeneration, the leading cause of blindness in older adults.

Lutein is deposited in the retina and is especially concentrated in the macula, the critically important retinal structure that transmits color images to the brain. The macula may sustain significant damage over time, especially from sun exposure and free radicals. Sun exposure also damages the lens of the eye and contributes to the development of cataracts. Researchers speculate that lutein may act as a "shade" to protect the delicate structures of the eye.

Some population-based studies suggest that people with a high dietary intake of lutein-rich foods have a lower risk of macular degeneration and cataracts. In addition, a small study found that lutein improved vision in people who already have cataracts. But none of these benefits has been proven in large clinical trials.

GOOD SOURCES OF LUTEIN: Unlike vitamins and minerals, lutein has not been assigned a recommended daily intake. However, in one large study, 6 milligrams (mg) of lutein per day was enough to reduce the risk of cataracts, and many experts believe this is an adequate daily intake. Other researchers suggest that daily amounts between 6 and 30 mg are needed to achieve eye benefits.

These amounts are obtainable through foods, but the estimated daily intake of lutein in the U.S. is only 2 to 4 mg. Green vegetables are the best source: ½ cup of cooked kale has approximately 12 mg; cooked spinach, 10 mg; Swiss chard, 10 mg; collard greens, 7 mg; raw spinach (1 cup), 4 mg; and frozen peas, 2 mg. Broccoli, zucchini, Romaine lettuce and Brussels sprouts each have about 1 mg. Common doses in lutein supplements are 6 mg or 20 mg. If you choose to take a supplement, do not exceed the recommended amount because maximum safe dosages have not been determined. Lutein supplements are more readily absorbed when taken with a meal containing fat or oils.

Source: Men’s Health Advisor/January 2005