When it comes to keeping your body healthy, people often talk about consuming nutrients like protein, calcium and vitamins. But the most important nutrient that we often neglect and don't know much about is Lutein. This natural compound is a type of carotenoid which comes under the same category as fruits and vegetables. It has many antioxidant properties and provides various health benefits.
Popularly known as ‘eye vitamin’, as Lutein is considered really beneficial for vision and overall wellbeing. It has also been linked to heart health, improved cognitive function, and reduced risk of certain types of cancer. In this blog, we’ll explore what it is, how it benefits your body, the best food sources, and why eggs are one of the easiest ways to add Lutein to your diet.
What is Lutein?
Lutein is a Xanthophyll, or an oxygen-containing carotenoid. A plant pigment with antioxidant properties found in high amounts in green leafy vegetables like spinach, kale, and broccoli, as well as in egg yolks. Unlike other nutrients, Lutein is not something which is produced naturally by the body. So we must get it through food or supplements.
Lutein is also referred to as a ‘macular pigment’ because it accumulates in the macula which is the central part of the retina of the eye. It performs as a natural shield for our eyes by filtering harmful blue light and protecting them from any kind of damage.
Top health benefits of Lutein
Lutein has several health benefits as it:
Protects Eye Health
The most well-known benefit of Lutein is its ability to protect our eyes from damage and improve overall eye health. It reduces the risk of age-related macular degeneration (AMD) and cataracts. Since it filters high-energy blue light, it also helps reduce eye strain caused by screens.
Another eye-health advantage caused by Lutein is that it’s an antioxidant so inflammation and oxidative stress related to eye conditions such as Glaucoma, Diabetic Retinopathy, and Macular Degeneration can be prevented with it.
Additionally, research also shows that Lutein has proven to be quite beneficial for babies’ eye development during pregnancy and for clear vision throughout their lifespan, though we need to research thoroughly to determine the optimal dose for pregnant and breastfeeding women.
You can also read: https://www.eggoz.com/blogs/egg-facts/eat-eggs-to-improve-eye-health
Supports Heart Health
Since Lutein is a powerful antioxidant, high dietary intakes of it helps lower inflammation in the body and is directly associated with reducing the risk of heart disease, type 2 diabetes and certain cancers.
There is one study which suggests that Lutein and Zeaxanthin helps with improvements in patients with heart disease. Another study found that a daily dose of 20 mg of Lutein for 3 months will lead to a decrease in cholesterol and triglyceride levels, and hence reduce the risk of heart disease.
Best for Skin Health
Lutein is also considered as perfect for skin as it protects your skin from any damage caused by UV rays. Combined with Zeaxanthin it helps in reducing or slowing the signs of aging. Not only this, it even helps improve skin hydration, elasticity and inflammation.
Boosts Brain Function
Many studies have shown that Lutein also plays an important role in improving your memory, learning ability, reasoning and thinking. It is found in your brain tissues and considered the predominant carotenoid in the brain, making it beneficial for both children’s development and adults’ mental abilities.
You can also read: https://www.eggoz.com/blogs/egg-facts/eating-eggs-may-lower-alzheimer-s-risk-here-s-how
How can you get more Lutein in your diet?
Lutein can be found in a variety of food you consume on a daily basis like colorful vegetables, egg yolks and many more. Some of the richest sources include:-
- Spinach and kale
- Broccoli
- Peas
- Corn
- Oranges
- Egg yolks
- Zucchini
- Kiwi and grapes
- Avocado
- Red and orange peppers
If you struggle in consuming the daily amount of fruits and vegetables that provide Lutein, you can consider adding an optimum dose of Lutein supplement to your day. Also, among all the foods that provide Lutein, eggs stand out as a particularly important source.
Although spinach and kale contain higher amounts of Lutein, its nutrient content in eggs is more bioavailable and packed with healthy fats. That means your body can absorb and use it more efficiently from eggs than from vegetables.
The fats present in eggs act as carriers, helping your body make the most out of every bite. So, by eating eggs regularly, you’re not just fueling your body with protein and vitamins, you’re also giving your eyes, brain, and skin a Lutein boost.
Conclusion
To sum up, Lutein is considered to be one of the important nutrients that you should be consuming an optimum dose of every day to enjoy all the benefits it comes with. If you’re looking to get more Lutein into your diet naturally, you may want to consider eating at least five servings of fruits and vegetables each day.
Lutein supplements are generally considered safe. But sometimes these supplements have bad effects like lowering your blood sugar and causing yellowing of the skin. So you might consider taking Lutein with a high-fat meal: think avocados, cheese, salmon and nuts and egg yolks. And, if you want better nutrition, you should only choose Eggoz eggs as they come with orange yolk and go through 11 safety checks before reaching your plate to ensure you eat clean, fresh and safe eggs.
Frequently Asked Questions (FAQs)
How much Lutein should I consume daily?
There is no official daily recommended intake, but most studies suggest that 6–10 mg of Lutein per day is beneficial for eye and overall health.
Can Lutein improve vision if I already have poor eyesight?
Yes, Lutein may not reverse poor eyesight, but it can slow down further damage, reduce strain, and protect against age-related vision problems.
Is it better to get Lutein from food or supplements?
Yes, food sources are always the best option because they provide Lutein along with other nutrients and antioxidants. Supplements can help if your diet lacks enough Lutein-rich foods, but consult a doctor before starting any supplement.
Are eggs enough to meet my Lutein needs?
Yes, eggs are a great and highly absorbable source of Lutein. But, pairing them with leafy greens and colorful vegetables can ensure you meet your daily needs more effectively.