Lutein, a natural pigment found in foods such as kale and spinach, can also be consumed through supplements and fortified foods. It fights free radicals and reduces the risk of macular degeneration. It is important to read labels to ensure adequate intake.
There are many good sources of lutein in a balanced diet. For example, a variety of raw and cooked foods, such as kale and spinach, are excellent sources of lutein. For people in a hurry or picky eaters, one of the simplest ways to consume lutein is through supplements and vitamins that contain it as an ingredient. In addition, some companies produce foods and beverages that are fortified or enriched with lutein. Lutein can also be found in some topical products, such as eye drops and ointments.
Lutein is a carotenoid, or natural pigment, found in some foods, such as kale, spinach, and egg yolks. For example, a cup of cooked kale contains 23.7 milligrams of lutein, and a cup of spinach contains 20.4 milligrams of lutein. Eggs, oranges, and broccoli also contain lutein. Many people can eat enough foods that contain lutein to meet their RDA, which is between four and ten milligrams per day. However, some people may have difficulty consuming even a few percent of the RDA, and such people may need to seek other sources of lutein.
For people who don’t get enough lutein in their daily diet to cover the recommended dose, certain vitamins and supplements can be good sources of lutein. Although it is found in many supplements and vitamins, such as multivitamins and vision supplements, it is important to study the labels to see how much lutein the supplement or vitamin contains. For example, some products may contain more than the RDA of lutein, while others may contain negligible or no amounts. Additionally, there are topical drops and ointments containing lutein that can be applied externally to the eyes and skin.
The body cannot make lutein, so it is important to find sources of lutein. It works to fight free radicals in the body that can cause cancer and other diseases. Additionally, it has been shown to reduce the chances of a serious eye condition called macular degeneration. As consumers become more aware of the fact that lutein can prevent eye disease and skin cancer, they have begun to look for lutein-fortified foods and beverages. Some companies have begun manufacturing and marketing lutein-fortified products, such as chocolates, energy bars, and juices. In certain cases, these fortified foods only contain trace amounts of lutein, so it is important to read the label before purchasing these products.
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