Lutein and zeaxanthin are two important carotenoids known for giving vegetables their green or orange color. They are also structurally very similar, with only a small difference in the arrangement of their atoms. Both arepowerful antioxidantsand offer a range of health benefits. Carotenoids play an important role in eye health and preventing macular degeneration. In this article we will tell you more about the effects of lutein and zeaxanthin and the foods that contain a lot of them. They can also be added to the body as dietary supplements.
What are Lutein and Zeaxanthin?
Lutein and zeaxanthin are powerful antioxidants that protect our body against unstable molecules called free radicals. In excess, they attack human cells and impair their function, which can lead to various diseases such as cancer, type 2 diabetes, heart disease and Alzheimer's. Antioxidants protect the body's proteins, fats and DNA from oxidative stress and can even help synthesize the amino acid glutathione. Their antioxidant properties reduce the effects of “bad” LDL cholesterol, which can reduce plaque buildup in the arteries and lower the risk of heart disease. These carotenoids appear to work better together and can fight free radicals more effectively when combined, even at the same concentration.
Lutein and zeaxanthin for healthy eyes
Lutein and zeaxanthin are the only carotenoids that accumulate in the retina, particularly in the macular region. The macula is located at the back of the eye and is essential for vision. Lutein and zeaxanthin act as important antioxidants by protecting the eye cells from harmful free radicals. It is thought that a reduction in these antioxidants over time can affect eye health.
Your eyes are exposed to both oxygen and light, which in turn promotes the production of free radicals. The two carotenoids also act as natural sun protection by filtering out the high-energy components of incident light. They are believed to particularly protect the eyes from harmful blue light.
Below are some conditions that lutein and zeaxanthin can help:
–Age-related macular degeneration (AMD): Taking it can delay the progression of AMD and prevent blindness.
- Cataract:Cataractare cloudy spots on the front of the eye. Eating foods containing lutein can slow down its production.
–Diabetic Retinopathy: In diabetes studies, animal studies have shown that a dietary supplement can reduce oxidative stress markers that damage the eyes.
–Retinal detachment: Rats with retinal detachment injected with lutein had 54% less cell death than rats injected with corn oil.
– Uveitis: This is an inflammation of the middle skin of the eye (uvea). The two carotenoids can help reduce the associated inflammatory process.
Research into supporting lutein and zeaxanthin for eye health is promising, but not all studies show a positive effect. For example, some studies found no association between lutein and zeaxanthin intake and the risk of early-onset age-related macular degeneration. Adequate lutein and zeaxanthin intake is still crucial for overall eye health.
Lutein and zeaxanthin for the skin
Only in recent years have the positive effects of lutein and zeaxanthin on the skin been discovered. Thanks to their antioxidant effects, they can protect your skin from the harmful ultraviolet rays(UV) rays of the sunprotect and in this way protect the skin cells from premature skin aging and UVB-induced tumors.
A two-week animal study showed that rats fed 0.4% lutein- and zeaxanthin-enriched diets had less UVB-induced skin inflammation than those fed just 0.04% of these carotenoids.
Another study of 46 people with mildly and moderately dry skin found that those who took 10 mg of lutein and 2 mg of zeaxanthin had significantly better skin tone compared to the control group.
Lutein and zeaxanthin in capsule form
Lutein and zeaxanthin are widely recommended as dietary supplements to prevent vision loss or eye diseases. They are usually extracted from marigold flowers and mixed with waxes, but can also be made synthetically.
These supplements are particularly popular among older adults who are concerned about declining eye health because dietary intake of carotenoids is often low.
Low levels of lutein and zeaxanthin in the eyes are associated with age-related macular degeneration (AMD) and cataracts, while higher blood levels of these carotenoids are associated with up to a 57% reduced risk of AMD.
dosage
There is currently no recommended dietary intake for lutein and zeaxanthin. The amount your body needs depends on the level of stress it is exposed to. For example, smokers may need more of it because they tend to have lower carotenoid levels compared to non-smokers.
It is estimated that Germans consume an average of 1-3 mg of lutein and zeaxanthin daily. However, you may need much more to reduce your risk of age-related macular degeneration (AMD). In fact, 6-20 mg of lutein per day is associated with a reduced risk of eye disease.
Research from the second Age-Related Eye Disease Study (AREDS2) found that 10 mg lutein and 2 mg zeaxanthin caused a significant reduction in the progression to advanced age-related macular degeneration.
Likewise, supplementing with 10 mg of lutein and 2 mg of zeaxanthin can improve overall skin tone.
Possible side effects
There appear to be very few side effects associated with lutein and zeaxanthin supplements. A large eye study found no adverse effects from lutein and zeaxanthin supplements over a five-year period. The only side effect noted was some yellowing of the skin, which was not considered harmful.
However, in a case study, crystal development was noted in the eyes of an elderly woman who took 20 mg of lutein daily and also followed a high-protein diet for eight years. After she stopped taking the supplement, the crystals disappeared in one eye but remained in the other.
An overdose is rare and cannot be achieved through diet. Research estimates that 1 mg per kg of lutein and 0.75 mg per kg of zeaxanthin daily are safe. For a person weighing 70 kg, this corresponds to 70 mg of lutein and 53 mg of zeaxanthin.
A study in rats found no adverse effects at daily doses up to 4000 mg/kg body weight, which was the highest dose tested. Further research is needed to evaluate the potential side effects of very high intakes.
Foods high in lutein and zeahanthin
Although lutein and zeaxanthin are responsible for the bright colors of many fruits and vegetables, they are found in larger amounts in green leafy vegetables. Interestingly, the chlorophyll in dark green vegetables masks the lutein and zeaxanthin pigments, giving the vegetables a green color.
Top sources of these carotenoids include kale, parsley, spinach, broccoli and peas. With 218.14 µg lutein per 100 grams, kale is one of the best sources of lutein. Orange juice, honeydew melon, kiwis, red peppers, pumpkin, corn and grapes also contain high levels of lutein and zeaxanthin.
Fats improve absorptionof carotenoids, so it's a good idea to add healthy fats to your diet, such as some olive oil in a green salad or some ghee or coconut oil in your spinach stir-fry. Eggs are an important source of the two carotenoids because the high fat content of the yolk can improve the body's absorption of these nutrients.
The best foods containing lutein and zeaxanthin:
(Data per 100 g)
Paprika 18944 μg
Kale 18246 μg
Spinach 12198 μg
Mangold 11000 μg
Radicchio 8832 μg
Brunnenkresse 5767 μg
Arugula 3555 μg
Pistachios 2903 μg
Green peas 2593 μg
Lettuce 2312 μg
Summer squash 2249 μg
Brussels sprouts 1290 μg
Brokkoli (purchased) 1080 μg
Pumpkin (cooked)1014 μg
Zucchini (cooked) 1150 μg
Spring onions 1137 μg
Yellow sweet corn (cooked) 906 μg
Jalapenos 861 μg
Asparagus (cooked) 771 μg
Karotten (purchased) 687 μg
Flaxseed 651 μg
Fennel 607 µg
Dried peaches 559 μg
Fried eggs 543 μg
Olives (black, green, jumbo) 510 μg
Pochierte Eier 501 μg
Cooked artichokes 394 μg
Heart bought Egg 353 μg
Celery 283 μg
Avocado 271 μg
Oatmeal (cooked) 180 μg
Those: myfooddata.com
