Lutein Rich Food Information
Among the carotenoids, lutein, which belongs to the mitophyllum group, is a component that accumulates in the retina and lens of the eye. It acts as a shield to protect the eyes by absorbing ultraviolet light or blue light exposed to the eyes from the outside. In addition, it improves visual function by increasing the density of macular pigment, and protects the macula from oxidative stress caused by free radicals based on its excellent antioxidant action. It is known that the amount of lutein in the body gradually decreases during the aging process. It is known that it starts to gradually decrease from the mid-20s and falls to half the level of those in their twenties by the 60s. In order to effectively consume lutein, it is important to consume functional foods containing lutein or to eat various foods rich in lutein. In particular, for a more healthy intake of lutein, it is a good way to consume it in its natural state through various vegetables. So today, let’s take a look at some of the foods rich in lutein.
Lutein Rich Foods
1. Spinach
The first food high in lutein is spinach. Spinach is known to contain about 9mg of lutein based on 100g, so it has an excellent effect as a source of lutein. Due to its high content of lutein, it acts as a component of the retina and macula, and is known to have beneficial effects in increasing the density of macular pigment and improving the function of time.
2. Kale
Along with spinach introduced earlier, kale, a representative green vegetable, is also a vegetable with high lutein content. It is said that the rich lutein component in kale spreads throughout the eye, including the lens, to absorb UV rays and act as an antioxidant to protect the eyes from free radicals. In addition, the rich lutein content of kale can help detoxify the body and reduce inflammation levels that are the cause of various chronic diseases.
3. Broccoli
Broccoli, which contains excellent nutrients, is also high in lutein, enough to be selected as one of the world’s top 10 superfoods. It is excellent in increasing the density of macular pigment due to the abundant lutein component, and it works effectively to help neutralize free radicals. In addition, broccoli is also rich in sulforaphane, an anti-cancer ingredient that helps cancer metastasis and inhibition, and it is known that it contains about twice as much vitamin C, an antioxidant that is excellent at removing free radicals, compared to lemon.
4. Marigold
Marigold is a plant belonging to the Asteraceae family and has a high content of lutein. It is said to contain 4 times the amount of spinach and 32 times the amount of broccoli compared to the previously introduced spinach. Lutein, which is contained in such a high content, is said to have an excellent effect in increasing the density of the macular pigment and helping to improve near vision. In addition, the rich lutein component of marigold has a good effect in preventing macular degeneration, which occurs in the macular area due to aging, and it is said to be good in helping to prevent various eye diseases such as cataract and glaucoma. In addition, the rich lutein component of marigold lowers the concentration of free radicals due to its powerful antioxidant action, and it is said that it helps a lot in reducing eye fatigue by protecting visual cells and blocking ultraviolet and blue light.
other foods
Parsley, sweet potatoes, peaches, kiwis, red peppers, oranges, peas, and egg yolks are known to contain lutein, as well as many of the foods mentioned above. Also, if it is not easy to consume lutein through food, please note that supplementing it through health supplements, eye protection nutrients, and eye fatigue remedies can be one way.
