Function:

  1. Prevent age-related macular degeneration
  2. Prevent cataracts
  3. Protect the eye tissues from sunlight damage.
  4. Lower the risk of developing non-Hodgkin lymphoma
  5. Reduce risk of developing breast cancer
  6. May improve speaking and memory in older women.
    https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein

 

Overdose: more than 10 mg / day
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5906391/

Excess: accumulated in the retina
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698241/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5906391/

Solubility: Fat soluble and slight water soluble
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698241/

Side effects of excess lutein:

  1. Yellow discoloration of the skin
  2. Increase lung cancer risk among smokers
  3. Crystalline maculopathy
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/

Foods rich in Lutein+Zeaxanthin

Recommended daily intake= 10 mg of a lutein and 2 mg of zeaxanthin

https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein

  1. Kale, raw
    Contain: 39551 mcg
  2. Turnip greens, raw
    Contain: 12824 mcg
  3. Spinach, raw
    Contain: 12197 mcg
  4. Parsley, raw
    Contain: 5561 mcg
  5. Peas, green, raw
    Contain: 2477 mcg
  6. Lettuce, cos or romaine, raw
    Contain: 2312 mcg
  7. Grape leaves, raw
    Contain: 1747 mcg
  8. Pumpkin, raw
    Contain: 1500 mcg
  9. Tomatoes, sun-dried
    Contain: 1419 mcg
  10. Broccoli, raw
    Contain: 1403 mcg

Deficiency symptoms

  1. Increase the progression of Age-Related Macular Degeneration
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331551/
  2. Retinal aging
    https://www.ncbi.nlm.nih.gov/pubmed/27002296
  3. Increasing oxidative stress and inflammation
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651639/
  4. Increase the progression of cataract
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651639/
  5. Increase the progression of retinal detachment
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651639/

Increase the progression of diabetic retinopathy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651639/