Lutein - An Eye On Health

Remember when Mom used to coerce you into eating those leafy greens by telling you “Popeye eats all his spinach.” And, how about the all-too-familiar “Eat your peas”? Does it take you back to your childhood years? Despite what we termed parental nagging, surprisingly adults still do not eat nearly enough vegetables. As painful as it is to admit, Mom was right: The vegetables that Mom encouraged us to eat may be extremely valuable in maintaining cardiovascular, skin, and vision health, in addition to providing cancer protection.

Lutein, a yellowish plant pigment and powerful anti-oxidant member of the carotenoid family, is found in green, leafy vegetables, such as kale, romaine lettuce, spinach, collard and mustard greens, leaks, peas, and broccoli. It also provides the yellow hue to carrots, corn, egg yolks, and various fruits and flowers. Within the body, lutein is located within the eyes (including the macula, lens and retina), the skin, blood serum, and other tissues. While heavily concentrated in the center of the retina, in the region of maximum visual sensitivity known as the macula, lutein seems to behave as a natural sunshade for the eye, protecting the sensitive tissues of the retina against excess amounts of potential sunlight damage. Research suggests that lutein appears to filter harmful light waves along with shielding the lens of the eye from light damage. Dietary intake may reduce the risk of developing age-related macular degeneration (AMD), a leading causes of blindness among older Americans. Recent research also indicates that lutein may protect the eyes from glaucoma.

Lutein may also play a role in protecting the body from prostate, lung and breast, and cardiovascular disease. In addition to its potential role in shielding the eyes from harmful ultraviolet light exposure, scientific evidence suggests that orally ingested and topically administered lutein may provide supplemental antioxidant capacity to the skin, which may help to increase the skin’s protection against the harmful effects of environmental exposure. Just under the skin, lutein may even help block osteoarthritis pain and disability affecting almost 16 million Americans. Researchers at the National Institutes of Health recently found that individuals with the highest blood levels of lutein were about 70 percent less likely to have arthritis of the knee. And, finally, would you believe that according to new research at the State University of New York at Buffalo, lutein may even have the potential to shave one to two years off your lung age? It appears that people who eat the most lutein have “younger lungs.”

Importantly, our bodies do not manufacture lutein; it must be ingested within the diet and/or through dietary supplementation. In fact, research suggests that Americans consume only 1-2 mg of dietary lutein daily, less than 50 percent of the recommended adequate intake benchmark set by a Harvard University study. To put this in perspective, a large bowl of fresh spinach contains about 6 mg of lutein. To maximize lutein absorption, it is important to include some fat when eating lutein-rich foods. And, also note that zeaxanthin, lutein’s close antioxidant cousin, is often found in the same foods as lutein and both antioxidants work together to maximize their antioxidant activity. The list below can help you boost your dietary intake of this powerful antioxidant:

*LUTEIN SOURCES - per 1 cup serving

Vegetables
Kale (cooked) - 20 mg
Turnip Greens (cooked) - 18.1 mg
Collard Greens (cooked) - 15.4 mg
Spinach (cooked) - 15 mg
Spinach (fresh, raw) - 6.7 mg
Broccoli (fresh, raw) - 2 mg
Broccoli (cooked) - 3.4 mg
Brussel Sprouts (cooked) - 3.4 mg
Corn (cooked) - 2.9 mg
Green peas (canned) - 2.3 mg
Lettuce (Romaine) - 1.5 mg
Corn (canned) - 1.4 mg

Fruits/Juices
Orange juice (frozen concentrate) - .50 mg per 12 ounces
Oranges .49 mg in 2 medium
Papayas .45 mg in 2 medium
Tangerines - .40 mg in 2 medium

*Calculated from USDA figures and http://www.luteininfo.com/whereraw

Reference Sources:
*Amount of Lutein in Foods:
-- USDA-NCC Carotenoid Database for USA Foods, 1998
Eye Health:
--Ophthalmology 2001 Nov;108(11):1992-8 - Plasma antioxidant vitamins and carotenoids and age-related cataract
--Seddon, J. M., U. A. Ajani, et al. (1994). "Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group." Jama 272(18): 1413-20. – Harvard University Study
--J Nutr 2002 Mar;132(3):518S-524S - The body of evidence to support a protective role for lutein and zeaxanthin in delaying chronic disease. Overview

Cancer:
Am J Epidemiol 2001 Jun 15;153(12):1142-7 - Serum carotenoids and breast cancer

Skin Health:
--Wu, A. Pathak, M. A., Sifakis, M. Goukassian, D. A., and Gonzalez, S., Oral Administration of Lutein Modulates Cell Proliferation Induced by Acute UVB Radiation in the SHK-1 Hairless Mouse Animal Model, The Society of Investigative Dermatology, 63rd Annual Meeting, Los Angeles, CA, Abstract # 769 (2002). – Protects skin

Cardiovascular Health:
-- Dwyer JH. Circulation 2001 Jun 19;103(24): 2922-7 – Prevents clogged arteries
Lung Health:
-- Schunemann HJ, et al. Am J Epidemiol 2002 Mar 1:155(5): 463-71 – Reduces lung aging
Joint Health:
-- De Roos AJ. Public Health Nutr 2001 Oct; 4(5): 935-42 – Battles arthritis

Tip provided by Cooper Wellness Program nutrition director Kathy Duran-Thal, R.D. For information on attending a four-, six-, or 13-day program at The Cooper Aerobics Center, call 800-444-5192 or visit www.cooperaerobics.com/wellness.

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