Why You Need More Lutein in Your Diet?

If you don’t know what Lutein is and why you need this nutrient in your life, we’ve got you covered. Lutein is a powerful antioxidant that is found in a variety of fruits and vegetables which is essential for maintaining good vision, but it also has a host of other surprising benefits for your overall health. So let’s take a look at what Lutein is and Lutein benefits.

What is Lutein?

Lutein  is a xanthophyll, or an oxygen-containing carotenoid. Carotenoids are what give some of your favourite fruits and vegetables like carrots their characteristic colour, the naturally occurring yellow, orange, and red pigments. Carotenoids are essential nutrients that our bodies cannot produce and hence we must get them through food. 

Lutein is found in the retina of the eye, along with another xanthophyll, zeaxanthin. Because these carotenoids are found concentrated in the back of the eye, they are known as macular pigments and are very important for eye health. 

Let’s take a look at lutein benefits. Here are just a few reasons why you should add plenty of Lutein-rich foods in your daily diet:

1. Blue Light shield

As we spend more and more time staring at screens, our eyes are constantly exposed to UV and blue light. Prolonged exposure to blue light, especially from digital screens, can damage the retina, which can over time cause age-related degeneration and cataracts. Lutein, along with its closely related counterpart zeaxanthin, is known for its role in promoting eye health and protecting the eyes from harmful high-energy light waves, particularly blue light.

Lutein acts as a natural filter for blue light, absorbing some of its energy before it reaches the retina. This absorption helps to reduce the potential damage caused by high-energy light waves.

Lutein also has antioxidant properties, meaning it can neutralise harmful free radicals, helping protect the cells in the retina from oxidative stress.

2. Night vision booster!

Not only does lutein protect your eyes from damage, but lutein benefits include helping to improve your night vision. This is because lutein is able to absorb light in the blue-green part of the spectrum, which is important for the eye's rods, which help with sight in dimly lit conditions.

3. Your new skin care essential

Lutein might just be the thing missing in your skin care routine. Yes, lutein is not just for your eyes but lutein benefits include how it helps to protect your skin from damage caused by UV rays and pollution, which can lead to fine lines, wrinkles, and age spots. Lutein's anti-inflammatory properties may help in managing inflammatory responses in the skin such as eczema and acne, contributing to healthier and more balanced skin. Some studies have also shown that carotenoids, including lutein, may support the production of collagen, a protein that provides structure to the skin, essential for maintaining skin elasticity and firmness.

Lutein also helps to even out the skin tone and help manage pigmentation issues. 

4. Lutein for stronger bones

As we age, our bones become more fragile and we become more susceptible to chronic inflammation and oxidative stress which can further negatively impact bone density and contribute to conditions like osteoporosis. However, antioxidants, including carotenoids like lutein, may play a role in reducing oxidative stress and inflammation, which can indirectly contribute to overall health, including bone health, by helping increase bone density, reducing the risk of bone related injuries and ailments. So yes, lutein benefits include taking care of your bones and giving them that additional support alongside calcium and vitamin D.

5. Heart diseases? No thanks!

Heart disease is one of the leading causes of death worldwide, and lutein may be able to help reduce your risk. Studies have found that people with high levels of lutein in their blood have a lower risk of developing heart disease. This may be because lutein benefits include the potential  to lower cholesterol levels and reduce inflammation in the body.

6. The ultimate brain food

Lutein is not just good for your eyes and skin, but it also has benefits for your brain.Lutein is present in significant amounts in the brain, particularly in the regions associated with cognitive function, this suggests that it may play a role in maintaining brain health and can help to improve cognitive function, especially in older adults. It has also been found to improve memory and learning capabilities.

What are the food sources for lutein?

Include these foods in your daily diet to get the most of lutein benefits:

1. Leafy Greens

Dark, leafy greens  like spinach, kale, collard greens and Swiss chard are excellent sources of lutein

2. Egg Yolks

Lutein is found in the yolks of eggs. Eggs from chickens raised on a diet rich in lutein-containing foods may have higher levels of this carotenoid

3. Corn

Corn and corn products, such as cornmeal and corn oil, contain lutein

4. Peppers

Bell peppers or capsicum, especially the yellow and orange ones, are also a good source of lutein

5. Broccoli

This green vegetable contains not only lutein but also other beneficial nutrients

6. Peas

Although the levels of lutein may not be as high as in some other vegetables, green peas are also a natural source of lutein.

Lutein is a fat-soluble compound, meaning its absorption is enhanced when consumed with dietary fats, including a small amount of healthy fats, such as olive oil or avocado, with lutein-rich foods can optimise its absorption to give you the most of lutein benefits.

Another way of ensuring you are getting enough lutein in your diet is with the help of supplements. Eye supplements which include Lutein, Zeanthin and eye health friendly vitamins such as vitamin A can be a great addition to your daily routine to take care of your eyes naturally.  Panchamrit’s eye gummies contain Lutein, Zeaxanthin, and real Carrot and Orange juice along with Algae extract to protect your eyes from harmful UV rays and reduce dryness, itchiness and fatigue. 

Lutein benefits are many, from protection against age-related eye problems, improved skin elasticity and hydration, and potential benefits for cognitive function and cancer prevention. So if you want to give your eyes and skin a boost and potentially enjoy a host of other health benefits, make sure to get enough lutein in your diet.