A comprehensive analysis of lutein's four major benefits, possible side effects, dietary taboos, and selection tips
A comprehensive analysis of lutein's four major benefits, possible side effects, dietary taboos, and selection tips
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A comprehensive analysis of lutein's four major benefits, possible side effects, dietary taboos, and selection tips
#What is Lutein?
Lutein is a carotenoid that occurs naturally in many plants and is particularly concentrated in green vegetables such as spinach, asparagus and lettuce. Its main function is to prevent light pollution, protect eyes and improve vision health. However, since lutein cannot be synthesized in the human body, it must be supplemented through diet.
#Comparison between free lutein and esterified lutein
Lutein comes in two main forms: free and esterified. Free lutein has been saponified to remove fatty acids, making it small in molecular weight and easily absorbed by the human body. However, esterified lutein contains fatty acids, which need to be broken down into free forms with the help of oils and digestive enzymes before they can be absorbed. Therefore, it is more ideal to choose free lutein.
#Foods rich in lutein
Since the human body cannot synthesize lutein on its own, it is recommended to get it from foods high in lutein, including dark green vegetables, orange-yellow fruits and vegetables such as asparagus, spinach, kale, carrots, pumpkin, and eggs.
| Food | Lutein and Zeaxanthin (mg/100g) |
|------|-----------------------------|
| Kale | 18 |
| Spinach | 11 |
| Chinese kale | 10 |
| Coriander | 5. <a href=https://healthport.tw>Lutein</a> 5 |
| Pea | 2.5 |
| Romaine Lettuce | 2.3 |
| Edamame | 1.6 |
| Brussels Sprouts | 1.5 |
| Cauliflower | 1 |
| Pumpkin | 1 |
#Four major lutein effects
1. **Improve vision protection**
2. **Maintain eye luster**
3. **Regulate physiological functions**
4. **Beauty and skin care**
These effects have significant maintenance effects on multiple parts of the human body, but it should be noted that lutein may not have a direct effect on some eye diseases such as floaters, cataracts and myopia.
Possible side effects
Since lutein is a natural pigment, excessive intake may lead to pigmentation, causing side effects such as yellowing of the skin and whites of the eyes. Some people may also experience gastrointestinal discomfort. Therefore, it is recommended that the daily intake should not exceed 30 mg.
#Lutein consumption taboos
There are basically no special contraindications for free lutein, but esterified lutein requires oil to assist absorption, so it is recommended to avoid taking it with high-fiber foods. In addition, taking Orlistat, a drug that inhibits lipase activity, will also affect the absorption of esterified lutein.
#The combination of lutein and beta-carotene
Both can be taken together because the content in the daily diet is not enough to cause competition <a href=https://healthynature.tw/%E8%91%89%E9%BB%83%E7%B4%A0%E7%9A%84%E7%94%A8%E9%80%94%E5%8A%9F%E6%95%88>lutein recommendation</a> absorption problems. However, if it is a high-dose lutein in a health supplement, it is recommended to use it every other meal or consult a professional.
#The selection principle of lutein
<a href=https://healthport.tw>Effects of Lutein</a>1. **Choose free lutein:** It is more easily absorbed by the human body.
2. **Complies with the optimal golden ratio:** Based on the recommended daily dose and optimal ratio.
3. **Choose raw materials from international manufacturers or pass third-party inspection:** to ensure product quality.
4. **Select compound ingredients according to personal needs:** Choose different ingredients for different maintenance needs.
By following the above principles and choosing lutein products that suit your needs, you can effectively improve your health and beauty effects.