Lutein is a type of carotenoid that is naturally found in leafy green vegetables where it plays a protective role for the plant, defending it form excessive sun damage. Amazingly, our bodies use lutein in a similar way, depositing it in the macular of the ye, where it helps to protect the delicate light receptor cells from damage, by filtering out certain harmful wavelengths. Extensive research has show that eating diets that are low in lutein can result in diminished levels of lutein in the macular. So this is another good reason to eat your greens! And if you want to be sure you're getting enough lutein your can take it as a supplement.
Did you know?
Although lutein is commonly associated with eye health, researchers are now looking at how it may be important in brain health too.
Where do we get Lutein from?
The body doesn't make lutein and Zeaxanthin (the other primary carotenoid found in the macular of the eye), on its own and so we have to get these important nutrients from our diet. The richest dietary sources of lutein are eggs and green, leafy vegetables such as kale and broccoli. Uncooked kale contain 40ug lutein and Zeaxanthin per 100g serving (cooked 19ug). For most of us, consuming enough of these on a daily basis is tricky. No surprisingly when, the average daily diet in the UK provides as little as 1-2mg lutein, which is why enhancing your diet with an extra lutein supplement is so important.
How much Lutein do we need?
Latest research suggests we need at least 10mg of Lutein and 2mg of Zeaxanthin daily to maintain healthy eyes as we age.
Where is Lutein found in the body?
The highest concentrations of Lutein are found in the macular of the eye where they form what are termed the 'macular pigments'. Research has shown that macular pigment can be increased by changing your diet to include more leafy green vegetables such as kale and broccoli which is why it's important that we include more of these versatile greens in our diet.
Did you know?
Most men and women in the UK only get 10% of the Lutein and Zeaxanthin needed each day from dietary sources.
How does technology effect our eyes?
Lutein was once considered a supplement for 'oldies' but not any more thanks to the arrival of smart phones, tablets, TV screens and LED lights in our houses. That's because all of these devices emit what's called high energy 'blue light'.
Blue light is the highest energy wavelength of visible light, and it is able to penetrate the natural protective filters of the eyes, to reach the back of the eye, where the retina and the macular are located.
It's this light which researchers are now saying is responsible for some of the long term eye health problems associated with the macular and retina.
How much of your day is spent on electronic devices such a computers, tablets, smart phones and television?
Short term effects of too much blue light may lead to eye strain and fatigue. Some studies have shown that too much blue light could cause serious long term damage to your eyes.
Top tips for eyes
* Look away from device screens every 20 minutes
* Have a contact lens free day once a week
* Wear sunglasses (with CE certification) in bright sunlight
* Have regular eye check-u[s
* Eat a healthy diet, including 2-3 portions of oily fish (mackerel, sardines, herring) per week or opt for a high strength fish or krill oil supplement.
Regular Antioxidants scan
Every 8-10 weeks get yourself an Antioxidant scan by the BioPhotonic Scanner. Within 30 second to measure the level of your carotenoid antioxidant from the palm of your hand non evasively.
Liked this article? I would so appreciate it if you'd share it with a friend, family member, or colleague!
Share your thoughts on this article below, I want to hear from you!
No comments:
Post a Comment