Lutein is one of the most important eye health-boosting nutrients. It works with its partner zeaxanthin to prevent damage from high-energy blue light and improve eye vision by filtering it out. These two carotenoids are also powerful antioxidants that help the body protect against oxidative stress from unstable molecules called free radicals. You can get enough lutein in your diet by eating foods, like kale, that are rich in the compound. Other options include eggs, broccoli and peas. You can even buy a special supplement that contains the nutrient.
Studies show that consuming a lot of lutein is effective for improving eyesight, especially in older adults. It is also beneficial in preventing macular degeneration and cataracts. This is because it lowers the risk of oxidative stress in the retina of the eye. In addition, it reduces the buildup of waste products in the retina.
The most common way to get lutein is by consuming a healthy and balanced diet. It is recommended to consume between 6 milligrams and 30 milligrams of lutein daily for adults. You can get enough lutein from foods, like kale and eggs, which are rich in the compound. However, you can also find lutein supplements that are specifically designed to support eye health. These supplements are ideal for those who suffer from digestive disorders that prevent them from getting adequate amounts of the nutrient in their diets.
Besides improving eye health, lutein is also a powerful antioxidant that protects against many other diseases. It is known to reduce the risk of developing heart disease, skin cancer and multiple types of cancer, including breast and colon cancer. It also helps improve the health of your kidneys and lowers blood pressure. It also has anti-inflammatory properties that can reduce the risk of chronic diseases, such as diabetes and arthritis.
You can add lutein-rich foods to your diet, such as kale, spinach and collard greens, arugula, peas, persimmons and tangerines. You can also find the nutrient in egg yolk, carrots, corn and saffron. Some people may benefit from taking a lutein and zeaxanthin supplement, which is available in capsule form. This supplement has been tested and is considered safe, although you should always consult your doctor before starting any supplements. Lutein is also available as a topical supplement, which you can apply directly to your eye.