Although his name may sound unknown to many, Lutein is a natural yellowish pigment that belongs to the carotenoid family.. This compound, recognized for its powerful antioxidant action, plays a crucial role in our body, especially in protection and care of eye health.
lutein acts as a natural light filterprotecting ocular tissues from damage caused by sun exposure. This pigment is mainly concentrated in the macula, a central part of the retina responsible for detailed vision. Thanks to its ability to block ultraviolet rays and high-energy blue light, Lutein helps preserve visual health and prevent damage to the retina.
Natural sources of Lutein
Lutein is found in a variety of foods, especially brightly colored fruits and vegetables. Among the richest sources are:
- Spinach
- kale
- Broccoli
- Pumpkin
- Carrots
- Eggs (particularly the yolk)
- Corn
Including these foods in a balanced diet can increase lutein levels in the body and enhance its benefits.
Recommended dosage and supplementation
For those looking to supplement their diet, Experts suggest a daily dose of lutein ranging between 10 mg and 20 mg. It is important to consume it together with a meal that contains healthy fats, such as olive oil or nuts, to improve its absorption. However, supplementation should be done under the supervision of a doctor, as the ideal dosage may vary depending on health status and individual needs.
Eye health benefits
According to the specialized health portal Tua Saúde, lutein offers a wide range of benefits, among which are prevention of cataracts and macular degenerationso it helps reduce the risk of these age-related conditions.
In addition, can improve night visioncontributing to a better adjustment of vision in low light conditions. This vitamin also reduces oxidative stressprotecting eye cells from damage caused by free radicals and, finally, delays the progression of eye diseaseshelping to slow the progression of various conditions that affect visual health.
Lutein has been established as an essential element for eye health, especially in a time where exposure to screens and blue light is constant. Whether through a diet rich in carotenoids or through supplements, this powerful antioxidant can make a big difference in quality of life and visual health.
Beyond eye health
In addition to its effects on vision, lutein may also have additional benefits for overall health. Studies suggest that its antioxidant action may contribute to protection against cardiovascular diseases and certain types of cancer.
Keep reading: