What is lutein?
Lutein is a type of carotenoid, which is related to beta-carotene; the only difference is that beta-carotene can be broken down into Vitamin A in the human body, however, lutein is unable to do so.
Vitamin A is essential to the eyes. Severe deficiency in Vitamin A may lead to nyctalopia, commonly known as night blindness or moon blindness, while a slight deficiency may cause dry eyes, often resulting in stinging and burning sensations in the eyes.
Now, if Lutein cannot be converted into Vitamin A, why is it still important to the human eyes, especially for children?
Turns out, Lutein is abundant in the retina, and acts as a "filter" that can absorb the harmful blue light in our everyday surroundings; in addition, Lutein also acts as an antioxidant, it can reduce the damage of harmful free radicals to the optic nerves. The eyes that contain sufficient lutein plays a huge role in eye protection.
Hence, it is very important to have sufficient lutein in both your and your child’s intake via supplements or regular food, especially for young children that are still at the age of 3-10, slowly developing their eyes.
Where can we attain lutein in our daily meals?
Scientists have discovered that dark green and orange-yellow fruits and vegetables such as spinach, citrus, and pumpkins are rich in beta-carotene. All of which can be converted into Vitamin A, which is a nutrient that helps the eyes to adapt quickly to the dark at a normal level.
So which fruits and vegetables are rich in lutein?
The following are spinach, corn, citrus, pumpkin, cauliflower, banana, kelp, cabbage, kiwi, grapes and other fruits and vegetables.
Among the examples listed, spinach and corn are rich in zeaxanthin. Like lutein, zeaxanthin is also rich in the retina. Through antioxidants, it can absorb blue light and fight free radicals that can cause severe damage to the cells in the eyes, thereby protecting your vision. However, not only do vegetables and fruits contain lutein, eggs are very rich in lutein, and some studies found that lutein in eggs is easier to absorb.
According to one experiment, volunteers took 6 mg of lutein per day. The sources were boiled spinach, eggs, and lutein preparation. When the eggs were eaten, the serum lutein levels of the volunteers were 3 times higher than those from other sources. From the experimental results, we do not need to worry that eating eggs will increase blood cholesterol levels. Another report included a systematic review of 167 studies showing that an additional intake of 100 mg of cholesterol per day, roughly equivalent to 3-4 eggs, had little effect on plasma cholesterol.
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