Solgar
Solgar Bilberry Ginkgo Eyebright Complex Plus Lutein - 60 Veg Capsules
€21.99Unit price /UnavailableAura Herbals
Aura Herbals Lutein Zeaxanthin Vitamin A DHA & EPA Acids, drops - 30 ml
€8.19Unit price€2.73 / 10mlUnavailablePuritan's Pride
Puritan's Pride Lutein 20 mg with Zeaxanthin - 60 Capsules
€10.19Unit price /UnavailablePuritan's Pride
Puritan's Pride Lutein 20 mg with Zeaxanthin - 30 Capsules
€5.99Unit price /Unavailable
These two carotenoids allow us to see and carry out daily tasks. They feed the retina's photoreceptors. Zeaxanthin and lutein are the topics at hand. There may be negative health effects if our bodies don't have enough of these. Describe them. Where are they found? How can we add to them? Are you aware of the solutions to these problems? Read this article if not.
What are lutein and zeaxanthin? Where are they found in our body?
Together, lutein and zeaxanthin are two carotenoid compounds that are present in nature. These things are in plants. In a diet that is well-balanced and abundant in vegetables, we give our bodies the nutrients it needs. Without being uniformly distributed, they are primarily concentrated in the retina. The so-called fovea, or the macula's center, is where the majority of zeaxanthin is located. The area of sharpest vision is here. The peripheral retina of the eye contains the highest concentration of lutein. Moreover, lutein builds up in human skin.
The ability of lutein and zeaxanthin to act as antioxidants against free radicals is its most significant quality. They safeguard the body against a variety of serious and chronic diseases as a result of this feature. They must be obtained from food or in the form of dietary supplements and pharmaceutical preparations because our bodies are unable to manufacture them.
What are the benefits of consuming or supplementing lutein and zeaxanthin?
Our risk of acquiring cataracts and macular degeneration will undoubtedly be decreased by eating a well-balanced diet high in lutein and zeaxanthin. So-called center vision is made possible by the macula, which also controls visual acuity.
Like sunglasses, lutein and zeaxanthin shield the eyes from the sun's harmful rays.
Lutein is thought to be crucial in preserving the health of the skin since it builds up there. It functions as a barrier to reduce moisture loss and as a sunscreen by shielding against UV rays.
In which products can we find lutein and zeaxanthin?
Lutein and zeaxanthin are nutrients that we are unable to produce. We must consume them. These carotenoids are naturally found in plants. With 39 mg/100g, kale has the most lutein, followed by spinach with 11.9 mg/100g. Moreover, items including lettuce, broccoli, courgette, pumpkin, Brussels sprouts, green peas, corn, green beans, and carrots contain these nutrients. Nectarines, blackberries, gooseberries, avocados, kiwis, raspberries, and blackcurrants are just a few examples of the fruits that contain these chemicals. Egg yolks also contain lutein. More plant-based nutrition is found in the yolk when the hens are fed more plant-based food.
Vegetables' lutein and zeaxanthin content is influenced by a variety of circumstances. Where, how, and with what methods the plants are grown are all crucial. It is important to keep in mind that these compounds are primarily present in the fruit and vegetable skins.
An average Pole's diet is thought to include 3 mg of lutein and zeaxanthin each. About 10 mg of lutein and 2 mg of zeaxanthin should be consumed daily. As a result, it would be wise to consider augmenting these elements.
Supplementation of lutein and zeaxanthin
We should consider supplementation because we don't get enough of these substances in our diets and because the amount in our eyes declines considerably as we get older. especially the elderly and those with vision issues.
Supplements that combine lutein and zeaxanthin in a 5:1 ratio are most frequently 10 mg of lutein and 2 mg of zeaxanthin. It's crucial to consider the kind of lutein utilized in the processing. It has been demonstrated that esterified lutein is not as well absorbed by our bodies as crystalline lutein.
According to research on humans, taking supplements containing lutein and zeaxanthin boosts the amount of these nutrients our bodies absorb. This supplementation increased reasoning ability, spatial memory, and attention complexity while also increasing macular optical density. The authors of the study discovered that giving these carotenoids as supplements enhanced cognitive function in young, healthy adults.
Use these guidelines when selecting a lutein and zeaxanthin supplement for your eyes:
- Select the correct ratio of lutein and zeaxanthin in the preparation, a ratio of approximately 5:1;
- Choose a preparation that additionally contains omega-3 fatty acids, as they ensure better incorporation of carotenoids into the target structures of the eye;
- But do not use them as a supplement.
- It is great if the preparation contains blueberry extract, vitamins A,C,E and zinc, copper and selenium.
Summary
Our bodies depend heavily on lutein and zeaxanthin, particularly for the health of our eyes. All we give it is food or supplements. It cannot be produced by the body on its own. Fatty foods should be included in plant-based meals since they aid in the body's ability to absorb carotenoids.