Take care of the eyes to replenish “lutein” on these “green vegetables, yellow fruits”, dietitians told you to eat after meals in the morning the best effect!
Lutein is a very common eye care product. Today, we will learn about what we should know about lutein supplementation and remind you that our eyes are an organ that we tend to neglect to take care of, plus most people nowadays overuse their eyes, causing myopia to deepen and early presbyopia to occur.
What is “lutein”?
We often hear that we need to take lutein to take care of our eyes, but what exactly is lutein? Lutein is a carotenoid, similar to beta-carotene and vitamin A. It can prevent age-related macular degeneration. It can prevent age-related macular degeneration.
The macular pigment (lutein, zeaxanthin) is present in the retina and can protect the eyes from external stimuli and damage. Assuming that the macula is a photocopier, the lutein is the toner, and there is enough lutein to allow the photocopier to function properly and deliver clear images to the brain.
Why do we need to supplement “lutein”?
As I mentioned earlier, the macular pigment, which is important for protecting the eyes, is not only gradually damaged by aging, but also by ultraviolet rays from the sun, blue light, and blue light from cell phones, which will produce a lot of free radicals and cause “photo-oxidation” damage to the eyes, which means macular lesions.
Lutein is like a natural sunglass for our eyes, which can help us to defend against blue light. However, it should be noted that lutein is also consumed in the process of defending against blue light, so it is very important to replenish it on a long-term basis!
The human body cannot synthesize and produce lutein on its own
The important lutein and zeaxanthin mentioned above cannot be synthesized by the body itself, so they need to be obtained from the diet! The recommended daily intake is 6-10mg for adults and 2-6mg for children, and the daily intake of lutein should not exceed 30mg.
How to choose “Lutein” health food?
The ratio of active ingredients is important: 6-10mg for adults, 2-6mg for children
- Must have SGS three major tests (plasticizer, western medicine, heavy metal)
- “Free” lutein is better absorbed by human body than “esterified” lutein
- Some lutein health food will be combined with compound, which can make the human body absorb better, such as: anthocyanin, astaxanthin… But remember to check if the ingredients of the compound are pure!
- Lutein with zeaxanthin 10:2 mg is the most recommended ratio!
Remind us that calendula is rich in lutein and zeaxanthin, the lutein in health food is mostly extracted from calendula extract, but the content of calendula extract is not equal to the lutein content!
Dietitians teach you to get “lutein” from your diet!
In addition to health food, through a balanced diet, daily intake of fruits and vegetables can actually naturally supplement lutein! But most modern people eat mostly outside the home, so it is easy to lead to insufficient intake of lutein.
The so-called balanced diet, three vegetables and two fruits a day, three vegetables and two fruits, half a bowl of vegetables and as many kinds as possible; and a fruit is a bowl, a fist big.
In addition, nutritionists also recommend taking more green vegetables (such as: cauliflower, spinach, kale, asparagus, collard greens and sweet potato leaves …… etc.), yellow fruits (papaya, mango) and eggs!
Yellow fruits contain beta carotene, which can prevent dry eyes and night blindness; eggs contain lutein, zeaxanthin and zinc, which are 3 to 4 times more available to humans than green vegetables.
“Lutein” intake focus
A. It is recommended to take a steady intake every day, which is more stable and long-term than taking a high dose at one time.
Lutein is a fat-soluble nutrient and is best absorbed when consumed with high-fat foods.
The best time to take lutein is 30 minutes after breakfast or lunch, because the metabolic rate is better in the morning, and the fats in food can promote bile secretion and increase the absorption of lutein.
Lutein does not cure myopia, and supplementing with lutein is a “prevention” not a “cure”!
Who especially needs lutein supplementation?
As mentioned above, the daily intake of lutein for general people is 6-10mg, but if you are one of the following types of people who use eyes to a higher degree, you can supplement to 10-12mg.
👉Computer workers, students who read books for a long time, 3C low-headed people, elderly people
👉People with smoking habits, three high diseases, obesity problems
👉Pregnant mothers can also benefit from lutein supplementation for fetal development.
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