Why Is Lutein a Powerful Antioxidant?
Lutein is a yellow-to-orange pigment that is mainly related to vitamin A. It is necessary for human immunity and metabolism. Lutein is a component that tends to be specifically concentrated in the retina of the eyes. So imagine how important its role would be and its functions in human vision. The retina is the most important visual aspect of the eyes. It is important from a nutritional perspective to gain lutein through diet to fulfill requirements as lutein specifically being an important aid for healthy vision. Further, it also has other accessory functions in the human body with a role as an antioxidant. Antioxidants that are obtained through diet can prevent oxidative stress and reduce cell damage that is caused by several harmful free radicals that can lower host immunity and even possibly cause long-term or chronic illnesses or cancers. According to nutritionists across the globe and current nutrition research advice regarding the consumption of dietary antioxidants, high-risk population groups such as children, pregnant women, and nursing geriatric population groups should consume antioxidants for the overall functioning and metabolic needs of the human body.
Can the Human Body Synthesize Lutein?
Is lutein important only for eye health? No, lutein is an important compound that promotes eye health. Not only does it have a main role in preventing cataracts and macular degeneration, but it also has general medical or systemic benefits on immunity. It has potent anti-inflammatory properties and may further be capable of boosting cognitive functions, helping lower cancer risks, and improve heart or cardiovascular health as well. Several dark leafy green yellow or orange-coloured vegetables in nature are high in lutein antioxidants. The human body cannot synthesize lutein and this has become more of a necessity according to leading global nutritionists to incorporate lutein in regular diet. Current medical and nutrition research demonstrates and highlights that common foods that are consumed in the diet itself are high in lutein, which we will be exploring in this article. These 10 lutein-rich common foods are responsible for contributing an abundance of other nutritious micronutrients, macronutrients, vitamins, minerals, antioxidants, and even essential heart-healthy dietary fiber.
What Are the Different Sources of Lutein?
1. Leafy Greens: Spinach, Swiss chard, microgreens or arugula or leafy sprouts veggies are green superfoods that can yield a range of 7.05 to 0.0005 ounce of lutein per single cooked cup. Further leafy green vegetables are always higher in potassium, vitamin A, vitamin C, and vitamin K content. These essential nutrients are needed to sustain eye, reproductive, blood, bone, and immune metabolism respectively.
2.Peas: Though many individuals may not like the taste of green peas, these are global favorites from a nutritional perspective. Green peas offer a high lutein content of nearly 0.00014 to 0.000147 ounces per single cup and further they are high in magnesium, iron, potassium, zinc, and B-complex vitamins which makes them a great and versatile add to any healthy or nutrient-rich recipe.
3. Broccoli Rabe or Broccoli Raab or Rapini: These vegetables are excellent sources of lutein, yielding almost 5.04 to 5.29 ounces per single cup, which are particularly high in vitamin A, folate, potassium, calcium, and magnesium. These vegetables are excellent dietary fiber sources and low-calorie foods with 0.009 kilocalories per single cup. These can be experimented with as add-ons to any dish a person would choose to use.
4. Pumpkin: These bright orange vegetables are a traditional nutrient-dense superfood with their bright orange flesh significant of the lutein antioxidant yielding almost 8.74 to 8.81 ounce per single cooked cup. Further, it is a low-calorie food and is considered a good diabetic and prediabetic food as well by nutrition experts.
5. Eggs: Yes, surprisingly to add to the multiple protein-rich benefits of eggs, the lutein element is what yields the yellow color of the egg yolk, with approximately 8.81 ounces from one egg.
6. Sweet Potatoes: These are rich in lutein, which offers a high 3.52 to 3.88 ounces in every 3.5-ounce serving. These are also high in beta-carotene which is the essential precursor to vitamin A metabolism and also high in potassium. Foods that are dark green, yellow, or orange are typically high in lutein.
7. Kale: This is a nutritionist-recommended lutein-rich superfood that contains 0.00022 to 0.000229 ounces of lutein per single cup. Besides lutein, kale is also high in essential vitamins like vitamin C, beta-carotene, vitamin A, and vitamin K, and further with calcium and heart-healthy fiber. It is further a very low-calorie food yielding only 0.008 kilocalories per single cup of cooked kale.
8. Squash Veggies: Winter squash, butternut squash, Hubbard, and acorn squash are bright orange veggies that are particularly high in lutein and zeaxanthin yielding almost 0.0001 ounces per cup and further composed of essential vitamin A. These squash veggies are high in potassium and also contain rich amounts of essential dietary fiber and nutrients.
9. Collards: These are all high sources of lutein with 0.0004 ounces in a single cooked cup. Besides lutein and beta-carotene that is a precursors to vitamin A, collards are high in calcium, magnesium, and vitamin K that are important in boosting bone and blood metabolism.
10. Sweet Corn: This bright yellow food is quite high in lutein with almost 3.29 to 3.36 ounces in a single cup and also contains high amounts of potassium, some essential fiber along good amounts of B vitamins.
Conclusion :
To conclude this, lutein-rich foods are an excellent source of diet not only for eye health but also for boosting systemic immunity. If a person has a medical history or is taking certain medications, consult a registered healthcare professional or nutritionist before incorporating lutein-rich foods into the diet.
