Lutein is a plant-based pigment and a type of xanthophyll that mainly exists in the leaves of plants. It is an important intermediate in photosynthesis and plays an important role in the growth and development of plants.
Classification of Lutein in Biological Functions.
Types of Lutein:
Lutein can be divided into two types: xanthophyll-type lutein and terpene-type lutein.
Xanthophyll-type lutein, such as corn yellow pigment and potato yellow pigment, is mainly used for photosynthesis in plants. Studies have found that xanthophyll-type luteins can reduce cholesterol levels in the blood and prevent cardiovascular diseases.
Terpene-type lutein, such as phytoene, has antioxidant and anti-inflammatory effects and can reduce the damage to the immune system. They can not only promote the normal operation of the immune system, enhance the resistance to diseases, but also help reduce the damage of free radicals to tissues and cells, thus improving the antioxidant capacity.
Biological Functions of Lutein:
Protect Plants: Lutein can prevent plants from damage caused by ultraviolet, heat and other environmental factors.
Support Photosynthesis:Lutein is an important intermediate in the photosynthesis process and is involved in the utilization of light energy and the synthesis of carbohydrates in plants.
Improve Plant Growth:Lutein can promote the growth and development of plants and increase plant resistance.
Promote Plant Photosynthesis:Lutein can increase the photosynthetic efficiency of plants by promoting photosynthesis.
The benefits of lutein to human health.
Protecting the eyes:
Lutein can protect the eyes because of its antioxidant and anti-inflammatory properties, which can prevent the damage from free radicals and environmental pollutants inside the eyes, prevent light damage and retinal degeneration. Lutein can also improve the blood circulation of the eyes, increase the fatigue resistance of the eyes, reduce eye fatigue, and protect vision. In addition, lutein can also prevent glaucoma, cataracts and retinal diseases, slow down the aging process of the eyes, and have a good protective effect on eye health.
Antioxidant:
Lutein has an antioxidant effect because it can prevent the formation of free radicals and reduce the damage to cells by combining with free radicals. Free radicals are unstable molecules that can react with other substances in cells, resulting in cell damage. Lutein has strong antioxidant properties and can bind to free radicals to prevent them from reacting with cells. Therefore, lutein can help protect cells from oxidative damage, thus having a positive effect on human health.
Improving immunity:
It can increase the efficiency of the human immune system by inducing cell immune responses. For example, lutein can increase the number and activity of white blood cells, and promote the growth and differentiation of lymphocytes, so as to enhance human resistance to viruses, bacteria and other infections. Lutein can also enhance immunity by reducing inflammatory reactions, thus preventing the occurrence of diseases. Therefore, moderate intake of lutein can help improve human immunity.
Anti-inflammatory:
Lutein has an anti-inflammatory effect because it can inhibit the production of cytokines and hormones, which are important factors in causing inflammation. In addition, lutein can also inhibit the formation of free radicals, which is an important cause of inflammation. Lutein can also promote cell repair and regeneration, thus reducing cell damage and anti-inflammatory effect. In general, the anti-inflammatory effect of lutein is achieved through multiple mechanisms, which can effectively reduce the impact of inflammation.
Improve cardiovascular health:
The relationship between lutein and cardiovascular health is complex and requires further research to prove. However, studies have found that lutein can help reduce cholesterol levels, promote vascular elasticity, inhibit platelet aggregation, reduce the damage of active oxygen to cardiovascular tissues, thus helping to improve cardiovascular health.
Recommended Japanese Lutein Supplements
DHC Blue Light Defense Lutein：
DHC Blue Light Defense Lutein is designed to support eye health by improving blurred vision and protecting the eyes from blue light exposure. Lutein, a key pigment in the retina, enhances macular pigment density, shielding the eyes from harmful light and improving contrast sensitivity. As natural lutein levels decline with age and cannot be produced by the body, this supplement offers an effective way to maintain eye health. It contains high-quality lutein extracted from marigolds, ensuring both purity and effectiveness.
FINE HitomiNoMegumi Lutein 40：
"FINE HitomiNoMegumi" features a highly concentrated formula with 40mg of free-form lutein, the highest standard in the industry. It also includes astaxanthin, zeaxanthin, bilberry extract, and vitamin A, making it ideal for those who frequently use smartphones and computers. The lutein is 100% extracted from marigolds, and this supplement is especially recommended for individuals looking to reduce eye fatigue and enhance visual clarity. The product is affordably priced, making it easy to use consistently. Additionally, it contains a proprietary blend of phospholipid-based Omega-3 fish oil with EPA and DHA, along with essential vitamins A, C, E, B vitamins, pantothenic acid, and niacin, allowing it to serve as a comprehensive multivitamin supplement.
Rohto V5 Lutein：
Protect your vision and enhance visual clarity with Rohto V5 Lutein. This supplement contains lutein and zeaxanthin, which help strengthen macular pigment, reduce visual blur, and improve contrast sensitivity. Additionally, it protects your eyes from the harmful effects of blue light and other visual stressors, making it an excellent choice for maintaining healthy eyesight.
Sources of Lutein.
You can get lutein from food:
Orange and yellow fruits and vegetables, such as
- Carrot: It is a lutein-rich vegetable and one of the most commonly consumed sources of lutein.
- Persimmon: Especially tomatoes, rich in lutein and vitamin C, are very healthy foods.
- Pomelo: It is a fruit rich in lutein and vitamin C, which can help promote human health.
- Lemon: Although not orange or yellow, it is a fruit rich in lutein and can help improve immunity.
Grains, such as
Wheat germ: It is a grain rich in lutein and other nutrients and is often used as a cereal or added to bread, biscuits and oat flakes.
Nuts and Seeds, such as
Almonds, pumpkin seeds, sesame
Bean products, such as
Tofu, soy milk, bean sprouts, etc. are foods rich in lutein and other nutrients.
Egg and Milk products, such as
Butter cheese, egg yolks are all egg and milk products rich in lutein.
You can get lutein from supplements:
Caps Tablets: Generally made in thin slices or pellets, easy to carry and take, but need to take more tablets to get enough lutein.
Liquid form: It is more convenient to absorb, but generally has a bad taste, and needs to carry extra liquid dosage.
When selecting lutein supplements, it is recommended to select the form suitable for yourself according to personal needs and preferences, and use it under the guidance of a doctor.
Which groups of people are recommended to take lutein?
Generally speaking, riboflavin is suitable for all populations, but it is especially suitable for the following groups of people:
- People who are deficient in riboflavin: If you cannot get enough riboflavin through food, supplementing with riboflavin can improve deficiency symptoms.
- Elderly people: As age increases, the body may no longer produce enough riboflavin, so supplementing with riboflavin can improve health.
- Athletes with muscle fatigue: Riboflavin can enhance the immune system, anti-inflammatory and reduce muscle fatigue, so athletes can benefit from it.
- People with high antioxidant needs: Riboflavin has antioxidant effects, so people with high antioxidant needs, such as smokers, can benefit from supplementing with riboflavin.
Intake of Lutein and its Side Effects.
Lutein intake requirements
For adults, it is recommended that the daily intake of carotene should be 6-20 milligrams. During pregnancy, the intake may be slightly higher, but still need to be taken under the guidance of a doctor.
For children, their carotene needs are related to weight and age. Generally, the carotene needs of children are relatively lower than those of adults. The carotene intake of children should also be determined under the guidance of a doctor.
The safety and side effects of carotene
Carotene is generally safe in most people, but there are some side effects and precautions to consider:
- If too much carotene is taken, it may cause yellow skin, diarrhea, headache, insomnia and other discomfort.
- Drug interaction: Carotene may interact with some drugs, such as aspirin, antidepressants, etc., so you should consult your doctor before using carotene.
- For people with liver disease, taking carotene may worsen the disease, so you should consult your doctor.
- Pregnancy and lactation: During pregnancy and lactation, the intake of carotene should be more cautious, preferably under the advice of a doctor.
