Are Lutein Supplements an IQ Tax?

Originally Answered: Are Lutein Supplements an IQ Tax? How to supplement lutein?

[Source: Labor Watch]

In recent years, the market scale of lutein-containing health food has continued to expand.

Is Lutein Really So Magical?

01.

Lutein is an oxygenated carotenoid that is widely present in vegetables, flowers and fruits.

Lutein is one of the important pigments in the macular area of ​​the human eye, not only acting as a resident antioxidant, scavenging free radicals and reducing damage caused by oxidative stress, but also acting as a filter to protect the eyes from blue light damage

02.

1.

Adequate intake of lutein, whether through diet or as a nutritional supplement, can prevent or even improve age-related macular degeneration

2.

Studies have found that people with high lutein intake have a lower risk of developing cataracts, and oral supplementation with lutein can prevent cataracts

3.

There are no reliable scientific studies to confirm whether lutein supplementation has an effect on the occurrence and progression of myopia in children

4.

There is no reliable scientific research to confirm that lutein supplementation can relieve visual fatigue

5.

Some studies have shown that lutein acts as an antioxidant for the brain, and long-term supplementation can improve cognitive function, prevent cognitive decline, and promote brain health

6.

Several studies have shown that lutein, due to its antioxidant function, can reduce levels of inflammatory mediators and prevent oxidative stress-mediated neurodegenerative diseases
.

7.
Osteoporosis

Long-term intake of a diet rich in lutein can improve bone mineral status and may reduce the risk of osteoporosis and fractures
.

8.
Cardiovascular disease

Some studies have shown that lutein inhibits lipid peroxidation of low-density lipoprotein through antioxidant effects, prevents atherosclerosis, and may be a protective factor for cardiovascular disease
.
However, there is no reliable evidence that high-dose vitamin and mineral supplements can prevent cardiovascular disease.
Compared with simple supplementation of lutein, the 10 dietary recommendations issued by the American Heart Association in 2021 are more beneficial to cardiovascular disease: ① Balance energy Intake and maintain a healthy weight
.
②Ensure that the food is diversified and eat more fruits and vegetables
.
③ Choose whole grains or their products and avoid refined carbohydrates
.
④ Increase plant protein such as beans and nuts
.
⑤ Choose food oils and avoid tropical vegetable oils (palm oil, coconut oil), animal fats (lard, butter) and hydrogenated vegetable oils
.
⑥ Choose low-processed foods as much as possible
.
⑦ Reduce the intake of drinks and foods with added sugar
.
⑧ Low salt diet
.
⑨ Reduce alcohol intake
.
⑩ Whether eating out or cooking by yourself, you should follow this guide
.

9.
Cancer

The anticancer effects of lutein are still controversial and further research is needed
.

10.
Skin Health

Lutein can reduce UV-induced inflammation and immunosuppression, and has a protective effect on UV-induced skin damage
.
However, sunscreen is the most fundamental and effective method
.

03.
How to supplement lutein?

Dark vegetables and fruits are the main source of dietary lutein.
Although the content of lutein in egg yolk is not high, its bioavailability is very high, which is 3 times that of the same amount of vegetables
.
According to the 2022 version of the Dietary Guidelines for Chinese Residents, it is recommended that adults consume no less than 300 grams of fresh vegetables (of which dark vegetables should account for half) and 200-350 grams of fruits (juice cannot replace fresh fruits, because complete fruits and vegetables can provide more dietary fiber)
.
And fresh vegetables and fruits are also rich in beta-carotene and zeaxanthin, both of which are also very beneficial vitamins for the eyes
.
Beta-carotene can be converted into vitamin A, maintain normal corneal structure and function, and regulate dark adaptation
.
Zeaxanthin, similar to lutein, is also abundant in the macular area of ​​the retina, has antioxidant functions, can scavenge free radicals, absorb blue light, and protect vision
.
Foods rich in lutein can be seen (Table 1)
.

04.
Do I need to take lutein supplements?

For healthy people with a balanced diet, the intake of lutein is sufficient and no additional supplementation is required
.
According to the 2013 version of the dietary nutrient reference intake for Chinese residents, for people with long-term insufficient intake or malabsorption of vegetables and fruits, especially middle-aged and elderly people, lutein supplements of 10 mg per day can be considered
.
So far, it has not been found that long-term oral lutein has adverse effects on humans and animals (except for skin yellowing)
.
However, if it is to prevent myopia or improve visual fatigue, avoid overuse, pay attention to the distance and brightness of the screen, and let the eyes rest regularly is a more effective measure
.

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