What are the main sources of Lutein?
The main sources of lutein are as follows:
One is green vegetables. Such as spinach and cabbage, which are rich in chlorophyll, and lutein often coexists with chlorophyll. Spinach is green and tender, and its mesophyll cells contain a large number of chloroplasts, which exist in the specific structure of chloroplasts. Although the ancients did not know this microscopic principle in detail, their daily diet also involved such vegetables to maintain health.
The second is yellow vegetables and fruits. Such as pumpkin, citrus, etc. Pumpkin is yellow and sweet in color, and it contains lutein, which gives pumpkin its unique color. Citrus fruits, with golden skin and juicy flesh, also contain lutein. In ancient times, it was said that "oranges grow in Huainan, but oranges are oranges". Citrus is quite common in life, and ancient people ate it, or also ingested lutein.
The third is egg yolk. Eggs are a daily food. The yolk is golden and round, rich in a variety of nutrients, and lutein is also among them. In ancient times, poultry farming was common, and eggs were easily available, making them a common food for the people, so they were also an important source of lutein.
The fourth is algae. Some algae, such as spirulina, are rich in lutein. Although the consumption of algae in ancient times was not as widespread as it is today, residents in coastal areas and other regions may have long had the habit of eating algae to obtain lutein from it.
In short, most of the daily foods are the source of lutein. Although the ancients did not study it in the name of science, they had to nourish their diet.
What are the specific benefits of Lutein for the eyes?
Lutein is of great benefit to the health of the eyes.
Lutein is a genus of carotenoids, which are concentrated in the macular area of the eyes and can be used as "goggles" for the eyes. Cover the eyes and eyes are often exposed to light, and harmful rays in the light, such as ultraviolet rays and blue light, can damage the tissues of the eyes. Lutein has excellent antioxidant properties, which can trap free bases and prevent them from damaging the cells and tissues of the eyes, so that the cells of the eyes are always in a safe state and will not decay due to oxidation damage.
And lutein is also crucial in the formation of vision. In the retina of the eye, the cone cells rely on lutein to maintain their positive function. The cone cells are responsible for color perception and bright vision. Without the help of lutein, their function will decline, and the vision will be biased and unclear, even causing the drop of vision. Gu Yun: "The eye is the envoy of the heart, and the sacrifice of the gods." Lutein helps the eye maintain its clear and clear state of vision, making the vision real and the color distinct.
And macular disease, the population today, especially the elderly are susceptible to it. Lutein can thicken the density of macular pigment and increase its resistance to harmful light and oxidation. Regular consumption of lutein can reduce the risk of macular lesions, protect the health of the eyes, make the eyesight in old age not fade, and appreciate the beauty of the world, so as not to be trapped in the suffering of eye diseases.
Therefore, lutein is a good friend of the eyes, or antioxidant to protect cells, or help vision, or prevent macular changes. It is also an important thing for eye protection.
How is Lutein absorbed in the human body?
Lutein is a fat-soluble nutrient, and its absorption process is particularly complex and delicate.
When lutein enters the human body with the diet, it first enters the stomach. In the stomach, where the decomposed water and valleys are, although the contribution to the absorption of lutein is slightly inferior, its initial digestion allows the food to be crushed and lays the foundation for subsequent absorption.
Then it reaches the small intestine, which is the important place for lutein absorption. The inner wall of the small intestine has many microvilli and has a large surface area, which is conducive to substance absorption. Lutein needs to combine with bile salts and fat particles to form mixed micromicelles in order to cross the barrier of small intestinal mucosal epithelial cells. Once in the cell, lutein will combine with specific proteins to form chylonic particles, which will then enter the lymphatic circulation, and eventually enter the blood circulation and disperse around the body with the blood flow.
However, the absorption of lutein does not occur in isolation, and many factors are related to it. First, the amount of dietary fat has a great impact on its absorption. An appropriate amount of fat can help form mixed microcolloids to promote lutein absorption; if there is no fat, its absorption is greatly hindered. Second, factors such as individual health status and age also affect the absorption of lutein. The absorption capacity of the elderly or patients with digestive system diseases may be slightly weaker than that of ordinary people.
In addition, the combination of food should not be underestimated. Foods rich in antioxidants such as vitamin C and vitamin E can be taken together with lutein to promote absorption; while foods with too much dietary fiber may absorb lutein and hinder its absorption.
From this perspective, the absorption of lutein in the human body is affected by a variety of factors. If you want to make good use of the effect of lutein, you should carefully observe all factors and eat a reasonable diet to achieve the best absorption effect.
Do Lutein and other nutrients interact with each other?
Lutein is the English expression of lutein. It is a carotenoid, which is commonly found in many fruits, vegetables and flowers. It is beneficial to human eye health, such as filtering blue light and antioxidant to maintain the retina. As for whether lutein and other nutrients will affect each other, this is a question worth exploring.
In the traditional Chinese health concept, it has always been focused on the combination and synergy of various foods. In this analogy, there may be interactions between nutrients. Lutein and some nutrients do affect each other.
First, when lutein works with antioxidants such as vitamin C and vitamin E, it seems to form a powerful antioxidant alliance. Vitamins C and E can help maintain the activity of lutein, cooperate with each other to strengthen antioxidant capacity, more effectively scavenge free radicals in the body, and protect the body's cells from oxidative damage. This situation is like the ancient name will join forces to fight foreign enemies, and the power will be doubled.
Second, the absorption of lutein is closely related to fat. Appropriate intake of fat can promote the absorption of lutein in the intestines. This is like walking on a boat in water, fat is water, lutein is a boat, and water can make a boat. Therefore, when eating foods rich in lutein, accompanied by a little oil, can improve the efficiency of lutein uptake.
Third, however, there are also points to pay attention to. When lutein is taken with certain drugs or in excess of specific nutrients, it may have adverse effects. For example, a large intake of iron may interfere with the absorption of lutein. This is like encountering obstacles on the road, and the original smooth absorption path is disturbed.
In short, lutein and other nutrients exist or promote or interfere with the interaction. When maintaining a healthy diet, we should pay attention to a reasonable diet to achieve the complementary effect of nutrients and maintain good health.
What is the recommended intake of Lutein?
Lutein is a great contribution to the health of the human body. However, if you want to know the appropriate amount, you must consider many things in detail.
As far as ordinary people are concerned, the daily diet supply can be slightly sufficient. However, if you are in a special situation or have different physical conditions, it is necessary. In medical theories, it is often recommended that adults consume about 6 to 10 milligrams of lutein a day. This amount can help maintain eyesight and ensure their health.
If the husband's eyesight is often hard, such as those who have been reading books and screens for a long time, for eye protection, his intake can be increased to about 10 to 12 milligrams. Cover lutein in the retina, especially in the macular area, has the power of protection, can reduce photochemical damage, protect its sensitivity.
As for the elderly, due to the gradual decline of the body, eye diseases are prone, such as macular degeneration, or according to the doctor's advice, daily intake of 12 to 15 mg. This amount may slow the progress of the disease and maintain the ability of the eyes.
There are children who are in the growth period and the eyes are not fully developed. In order to help their eyes, they can consume about 4 to 6 mg per day. However, children's organs are delicate, and the dosage should be careful. They must follow medical instructions to prevent too much.
In general, the intake of lutein is not uniform, but varies with age, body, and condition. People should review their own condition, or consult a doctor, in order to obtain the appropriate amount, so as to obtain the benefits of lutein and maintain good health and eyesight.
