guardian of eyes - lutein
guardian of eyes - lutein
Blog Article
What is Lutein? In-depth analysis of its effects, intake recommendations and related foods
<a href=https://healthport.tw>Lutein recommendation</a> The benefits of lutein are not limited to protecting the eyes, it can also improve sleep quality. Many people often ask, what is the difference between lutein and astaxanthin? How much lutein should I take per day? What are the side effects of excessive intake? Also, how do you choose the right lutein supplement?
Lutein introduction and its main functions
Lutein is a fat-soluble carotenoid and a key component of the macula of the retina. It can resist oxidation, inhibit free radicals, and filter blue light to prevent eye damage. Here are the three main benefits of lutein:
1. **Prevent macular degeneration**: Lutein is an important component of the retina and macula. Proper supplementation can help prevent the degeneration of these parts.
2. **Reduce the risk of cataracts**: Lutein can reduce the risk of eye aging, although the formation of cataracts is also related to age, diabetes, smoking, high myopia and prolonged exposure to sunlight.
3. **Improve sleep quality**: Studies have shown that lutein helps improve sleep quality.
Lutein intake recommendations
According to the recommendations of the Ministry of Health and Welfare, adults should consume 6 to 10 mg of lutein per day, and the maximum should not exceed 30 mg. It is recommended to continue taking it for 3 to 6 months to see results. Excessive intake of lutein is not only useless, but may also cause yellowing of the skin. Therefore, high doses of lutein should be taken under the advice of a physician.
Food sources of lutein
Many foods are rich in lutein. The following foods are recommended by the American Medical News <a href=https://healthport.tw>When to take lutein</a>:
* **Vegetables**: kale, red peppers, broccoli, sweet potatoes, spinach, peas, squash, carrots.
* **Fruits**: peaches, blueberries, oranges, tangerines, mangoes, tomatoes, papaya, cantaloupe, grapefruit.
* **Others**: eggs, corn.
The Difference Between Lutein and Astaxanthin
Both lutein and astaxanthin help protect the eyes. Lutein acts like sunglasses, helping to block external factors such as blue light; while astaxanthin acts like an efficient repair tool, instantly improving dry eyes and fatigue.
* **Lutein**: Found in a variety of vegetables and fruits, it accumulates in the macula and has a lasting protective effect.
* **Astaxanthin**: Derived from the plant Haematococcus pluvialis, it has a strong antioxidant effect and will not accumulate in the body.
How to choose lutein supplements
There are two main types of lutein supplements: free lutein and esterified lutein.
* **Free lutein**: Because of its small molecular weight and high absorption rate, it can be made by extracting marigolds and adding potassium hydroxide to undergo a saponification reaction.
* **Esterified lutein**: It needs to be broken down by intestinal enzymes before it can be absorbed. It is not suitable for middle-aged and elderly people with poor digestive function or patients with kidney disease.
Side Effects of Lutein
Excessive intake of lutein may cause the following side effects:
* **Liver burden**: Because lutein is fat-soluble, excessive intake will increase the metabolic burden on the liver.
* **Yellowing of skin**: Excessive intake will cause skin pigmentation, but the pigmentation will gradually recover after discontinuation of lutein use.
Lutein intake for pregnant women and young children
Lutein is a safe and beneficial supplement for pregnant women, which can help the fetus absorb nutrients. However, pregnant women's lutein intake should be balanced with various essential nutrients such as vitamins B, C, D, protein, folic acid, iron and iodine.
The benefits of lutein complex supplements
Common additives in commercially available lutein supplements, such as zeaxanthin and marigold, each have their own unique effects:
* **Zeaxanthin<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>Efficacy of Lutein</a>**: Similar to lutein, both are natural carotenoids with eye protection and antioxidant functions.
* **Calendula**: Rich in vitamin A and carotenoids, it has anti-inflammatory, calming and moisturizing effects.
Precautions for taking lutein with other nutritional supplements
* **Lutein<a href=https://healthport.tw>Effects of Lutein</a> + Fish Oil**: Can be taken together, both are fat-soluble nutrients, and the effect is better when taken after meals.
* **Lutein + B complex**: Can be taken at the same time, but if the B complex contains β-carotene, it is recommended to take them at separate meals to avoid affecting each other's absorption.
I hope this version of <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</a> can help you more clearly, is more suitable for human reading, and is rewritten using traditional Chinese.