Lutein is an antioxidant that may reduce your risk for macular degeneration, cataracts and certain types of cancer. Lutein is found in multivitamins, other nutritional supplements and an abundance of dark green vegetables such as kale, spinach and collard greens. A multivitamin with lutein may be a practical way to make sure that you get all of your essential nutrients if your diet lacks variety. However, always talk to your treating physician before using vitamins and other supplements to address specific health concerns.
Lutein Facts
Lutein is one of several carotenoids found in in richly pigmented red, orange, yellow and green fruits and vegetables. Some carotenoids -- alpha-carotene, beta-carotene and beta-cryptoxanthin -- are converted into retinol, or vitamin A, in your body. However, lutein and the carotenoids zeaxanthin and lycopene have no vitamin A activity, states the Linus Pauling Institute. Lutein is present in the macular area of your retina and in the outer and inner layers of your skin. Lutein filters out blue light from indoor and outdoor light sources by as much as 90 percent. According to the Lutein Information Bureau, blue light may encourage free radical damage to the areas of your body exposed to the environment -- namely the eyes and skin. You need between 6 and 10 mg of lutein from food or other sources to reap the best health and nutrition benefits from this carotenoid.
Supplemental Lutein
Lutein is available in a multivitamin; you can also purchase dietary supplements that contain only lutein or those with both lutein and zeaxanthin, another carotenoid associated with eye health. The Lutein Information Board notes that lutein may be listed in milligrams or micrograms (mcg) on the label of the multivitamin or nutritional supplement you choose. One milligram is equal to 1,000 mcg.
Multivitamins and Supplements
Multivitamins can be helpful if you're not sure you're getting all of your essential nutrients from your daily diet, states MayoClinic.com. However, there's no evidence that most dietary supplements will give you specific health benefits. The Linus Pauling Institute indicates that research to date suggests that dietary sources of lutein and zeaxanthin may provide the best health benefits, reducing cataract problems by between 18 and 50 percent in people who eat a diet rich in these carotenoids. If you opt for a multivitamin, MayoClinic.com suggests selecting one that gives you close to 100 percent of your daily value for all vitamins and minerals, rather than those that provide megadoses of specific nutrients. Don't use dietary supplements indiscriminately to address your health concerns; talk to your doctor to see if a multivitamin or lutein supplementation is beneficial for you.
Other Sources of Lutein
Eating whole foods is the best way to get the lutein you need. Dark, leafy green vegetables are rich in lutein and zeaxanthin, its complementary carotenoid . A cup of raw kale gives you 26.5 mg lutein and zeaxanthin; the same serving, cooked, gives you 23.7 mg. A cup of cooked spinach gives you 20.4 mg lutein and zeaxanthin, and a cup of cooked collard greens gives you 14.6 mg. Other dietary sources of lutein include egg yolks, corn, green peas, broccoli, lettuce, green beans, oranges and papayas.
References
- Memorial Sloan-Kettering Cancer Center: Lutein; July 2011
- Lutein Information Bureau
- MayoClinic.com: Multivamins: Are They the Best Thing for You?; K. Zeratsky; March 2008
- MayoClinic.com: Dietary Supplents: Nutrition in a Pill?; June 2010
- Linus Pauling Institute at Oregon State University: Carotenoids; J. Higdon, Ph.D.; December 2005
Member Comments