#1 Vitamin For Brain & Eye Health
A Must Read For Your Brain & Eye Health
What is Lutein?
Lutein is a naturally occurring carotenoid pigment found in various fruits, vegetables, and other foods. It is particularly abundant in leafy greens like spinach and kale, as well as in egg yolks. While traditionally known for its role in eye health, recent research has also highlighted its potential benefits for brain health.
Lutein acts as a potent antioxidant and anti-inflammatory agent in the body. It helps neutralize free radicals, which are harmful molecules that can damage cells, including those in the brain. By reducing oxidative stress and inflammation, lutein may protect brain cells from damage and support overall brain function.
Research suggests that lutein may have neuroprotective effects, particularly in older adults. Studies have shown that higher levels of lutein in the blood are associated with better cognitive function and slower cognitive decline. This suggests that lutein may help maintain brain health and cognitive abilities as we age.
Lutein is selectively accumulated in the brain, particularly in the regions responsible for cognitive function. It is found in the gray matter of the brain, where it may play a role in maintaining the structure and integrity of brain cells and neural tissues. This structural support is crucial for optimal brain function and communication between neurons.
What did the research say?
A systemic review of randomized controlled trials showed that lutein intake for over 12 months had a positive impact on healthy adult (age over 60) brain activities during learning, resting-state connectivity and gray matter volumes. Also, lutein was positively associated with brain structure and neural efficiency for cognitive tasks.
What is Zeaxanthnin?
Zeaxanthin is a naturally occurring carotenoid pigment found in green leafty vegetables such as spinach, kale or collard greens. It is also present in significant amounts in egg yolks.
Zeaxanthin is concentrated in the macula of the eye, specifically the macular pigment, where it acts as a natural antioxidant and helps protect the retina from oxidative damage caused by blue light and free radicals. This protection is crucial for maintaining healthy vision and may reduce the risk of age-related macular degeneration and cataracts.
What did the research say?
A randomized double-blind, placebo-controlled trial which involved 112 patients with early age-related macular degeneration showed that the lutein/zeaxanthin group had enhanced retinal sensitivity than the placebo group.
Another double-blind, placebo-controlled study with 151 subjects showed that supplementation with lutein/zeaxanthin resulted in significant increase in macular pigment optical density than the placebo.
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References
Demmig-Adams B, López-Pozo M, Stewart JJ, Adams WW 3rd. Zeaxanthin and Lutein: Photoprotectors, Anti-Inflammatories, and Brain Food. Molecules. 2020 Aug 8;25(16):3607.
Hammond BR, Fletcher LM, Roos F, Wittwer J, Schalch W. A double-blind, placebo-controlled study on the effects of lutein and zeaxanthin on photostress recovery, glare disability, and chromatic contrast. Invest Ophthalmol Vis Sci. 2014 Dec 2;55(12):8583-9.
Hammond BR Jr, Miller LS, Bello MO, Lindbergh CA, Mewborn C, Renzi-Hammond LM. Effects of Lutein/Zeaxanthin Supplementation on the Cognitive Function of Community Dwelling Older Adults: A Randomized, Double-Masked, Placebo-Controlled Trial. Front Aging Neurosci. 2017 Aug 3;9:254.
Huang YM, Dou HL, Huang FF, Xu XR, Zou ZY, Lu XR, Lin XM. Changes following supplementation with lutein and zeaxanthin in retinal function in eyes with early age-related macular degeneration: a randomised, double-blind, placebo-controlled trial. Br J Ophthalmol. 2015 Mar;99(3):371-5.
Li J, Abdel-Aal EM. Dietary Lutein and Cognitive Function in Adults: A Meta-Analysis of Randomized Controlled Trials. Molecules. 2021 Sep 24;26(19):5794.
Stringham JM, Johnson EJ, Hammond BR. Lutein across the Lifespan: From Childhood Cognitive Performance to the Aging Eye and Brain. Curr Dev Nutr. 2019 Jun 4;3(7):nzz066.
Yagi A, Nouchi R, Butler L, Kawashima R. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials and Cohort Studies. Nutrients. 2021 May 21;13(6):1746.
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