Lutein (pronounced LOO-teen) is a carotenoid,  a natural colorant or pigment known for its natural healing properties regarding eye and skin health. People with concerns over vision problems might wish to add lutein supplementation to their diets. Anyone who has an elevated risk of cardiovascular disease may also wish to add lutein.

Unlike beta-carotene, alpha-carotene and beta-cryptoxanthin, lutein is not considered to be "provitamin A" compounds, as it is not converted in the body into retinol, an active form of vitamin A.

Food Sources of Lutein

Lutein is found primarily in dark green leafy vegetables such as spinach, kale, turnip greens, collard greens, romaine , plus  broccoli, zucchini, corn, garden peas, brussels sprouts, some fruits and egg yokes.

Lutein is sensitive to cooking and storage. Prolonged cooking of green, leafy vegetables reduces their lutein content. To maximize the availability of the carotenoids in the foods listed above, the foods should be eaten raw or steamed lightly. Note, lutein can also be purchased as a supplement in most grocery, drug and health food stores.

Lutein Health Benefits

Lutein has many health benefits for the body, most notably by providing nutritional support for our eyes and skin – the only organs of the body directly exposed to the harmful rays of the sun.

Eye Health

Eye health is often taken for granted until age related eye diseases start cropping up. Eyes are as susceptible to wear and tear and aging as the rest of the body. Age related  macular degeneration, an eye disease that results in a loss of central vision, and is a leading cause of blindness in older adults, cataracts, and other eye diseases such as glaucoma can be prevented through proper diet and smart supplementation. Lutein has been linked to promoting healthy eyes through reducing the risk of macular degeneration. Lutein can be an important preventative step in maintaining good eye health.

Skin Health

Studies suggest that a mixture of nutrients, including lutein, may provide supplemental antioxidant capacity to the skin, helping counteract free radical damage. Lutein filters the high-energy, blue wavelengths of light from the visible-light spectrum by as much as 90%.  Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light, such as the eyes and skin.

How Lutein Works

Lutein is an antioxidant that appears to quench or reduce harmful free radicals in various parts of the body. Free radicals have been shown to be one of the primary causes of various cancers, as well as cause damage to the body that can cause several chronic diseases.

How Much Lutein is Required for Optimal Health?

Research suggests people need a minimum of 6-10 mg per day of lutein per day to obtain the health benefits of lutein. Since most Americans do not consume enough foods rich in lutein, to obtain this amount most people will need to take a nutritional supplement or consume foods or beverages fortified with lutein to supplement their dietary intake of lutein get the health benefits of lutein. It is also important to note that In addition, if you smoke cigarettes and/or drink alcohol, you may have lower than normal blood levels of carotenoids.

The cholesterol-lowering medications referred to as bile acid sequestrants (e.g., Cholestyramine, Colestid, and Colestipol) lower blood levels of carotenoids. In addition, margarines enriched with plant sterols such as Take Control and Benecol, may also decrease the absorption of carotenoids. Olestra, a fat substitute added to snack foods, like low fat doritoes, may also decrease the absorption of carotenoids. 

About the Author

Jeff Behar, MS, MBA