Lutein is an antioxidant in the carotenoid family. It is a natural pigment found in spinach, kale, broccoli, various fruits, corn and egg yolks. According to LuteinInfo.com, the antioxidant lutein nutritionally supports the eyes and skin, and acts as a filter against the damaging effects of the sun. Dr. Jeffery Blumberg says diets rich in lutein can reduce the odds of age-related macular degeneration by up to 40 percent and cataracts up to 20 percent. Other studies suggest lutein counteracts free-radical damage to the skin as well.
Purified Lutein vs. Other Forms
According to LuteinInfo.com, when taking lutein supplements, sometimes lutein esters are used instead of purified crystalline lutein. Chemically, lutein esters differ from purified lutein, and they require digestion in the small intestine to be used by the body. For lutein esters to be effectively absorbed, a high amount of fat is necessary. Therefore, it is better to take purified lutein. The ingredient label on the bottle of lutein should say whether or not it is purified lutein or lutein esters.
Lutein Dosages
LuteinInfo.com says the recommended dosage for lutein is 6 to 10 mg per day. This amount is necessary to see any of the health benefits associated with lutein. Most Americans do not consume enough lutein in their diet. Even in the most well-balanced diets, you would need to consume a large bowl of fresh spinach just to get 6 mg of lutein.
Lutein and Macular Degeneration
According to HealthCastle.com, lutein is highly concentrated in the macula of the eye. The macula is the small area of the retina responsible for central vision, allowing you to drive, read, recognize faces and see objects in detail. Macular degeneration is caused by the deterioration of the macula, and, according to Macular.org, is the leading cause of blindness in people age 55 and over. Consuming 6 to 10 mg of lutein daily may decrease your risk of macular degeneration by up to 40 percent.
Lutein and Cataracts
According to Gundluth.org, a cataract is the clouding of the lens of the eye, causing distorted vision. Cloudy vision makes driving a car, reading and recognizing faces difficult. According to the National Eye Institute, by age 80, half of all Americans either have a cataract or have had cataract surgery. Studies have shown that consuming a high quantity of lutein can decrease your chances of getting a cataract by at least 20 percent.
Bottom Line
Eating a variety of lutein rich foods may prevent you from getting both macular degeneration and cataracts. Because it is hard to get a therapeutic level of lutein from diet alone, lutein supplements may be a good idea. However, before taking any supplements discuss them with your doctor to make sure they are right for you.
