Lutein is an antioxidant carotenoid in the xanthophyll subclass. It is found mostly in plants as a yellow-orange pigment and absorbs blue light. According to A.E. Fletcher, its consumption may help prevent cataracts and age-related macular degeneration. This makes it an important nutrient, especially in the elderly who are more prone to these conditions. Nowadays, lutein-fortified foods and supplements are available and may be useful for people who do not consume enough fruit and vegetables.
Carrots
Carrots and other yellow-orange fruits and vegetables are particularly powerful in their beneficial effects on the eyes and vision because apart from the fact that they contain lutein, these fruits and vegetables are also rich in beta-carotene. Beta-carotene is another antioxidant and in the body is converted to vitamin A, which supports night vision and healthy eye structure.
Kale
Kale is another concentrated source of lutein. As with other cruciferous vegetables, kale is packed with vitamins, minerals and a range of antioxidants. Kale is also a source of glucosinolates, compounds which protect against carcinogenesis and have antimicrobial, antifungal and antiprotozoal properties.
Broccoli
Broccoli is a relative of kale and shares many of its health benefits, including its lutein content. Broccoli contains vitamins C, K and A, and minerals including manganese, magnesium, iron and phosphorus. It is also rich in antioxidants and the substances 2,2-diindolylmethane, indole-3-carbinole and glucoraphanin, which according to G.S. Stoewsand have potent anticancer properties.
Brussels Sprouts
Another dietary source of lutein are brussels sprouts, which are also rich in Vitamins K, A, C and folate. Due to their high fiber content, brussels sprouts help in lowering cholesterol by increasing its excretion and reducing its absorption from the intestines. Like kale, brussels sprouts also contain glucosinolates and thus are cancer-protective.
Pistachios
Some nuts, notably pistachios, are also sources of lutein. Nuts are rich in protein, and although they contain fat, it is mostly monounsaturated, which can help to lower cholesterol and thus protect against heart disease. Nuts also contain minerals and trace elements, such as magnesium, which is vital for strong bones and muscle contraction.
References
- "Opthalmic Research"; Free Radicals, Antioxidants and Eye Diseases: Evidence from Epidemiological Studies on Cataract and Age-Related Macular Degeneration; A.E. Fletcher; September 2010
- "Mini Reviews in Medicinal Chemistry"; Cruciferous Plants: Phytochemical Toxicity Versus Cancer Chemoprotection; M.E. Assayed and A.M. Abd El-Aty; November 2009
- "Food and Chemical Toxicology"; Bioactive Organosulfur Phytochemicals in Brassica oleracea Vegetables -- A Review; G.S. Stoewsand; June 1995
