Exploring the Health Benefits of Lutein

Exploring the Health Benefits of Lutein

Science knows a lot about the right nutrition, but not everything. There is still much waiting to be discovered. To survive, people need a constant supply of vital nutrients. However, to stay healthy and well for a long time, people need to have various foods. Foods contain many organic compounds that are not essential for survival. Still, they play a vital role in health and well-being, and one such nutrient is lutein.

It is a potent antioxidant, a pigment mainly present in yellow, orange, or red-colored foods. It is also found in green vegetables like spinach, some fruits, and egg yolk.

Lutein is a kind of carotenoid, quite like a vitamin A. Researcher often call it a pro-vitamin or vitamin-like substance.[1]

Of course, then the question arises that if it is quite like vitamin A, then why not just increase intake of vitamin A, which is an essential nutrient.

Well, it seems there is a reason to enhance the intake of other carotenoids, too.

These carotenoids have some vitamin-A-like properties. However, consuming carotenoids like lutein in large amounts, unlike vitamin A, does not cause side effects. So, this is a safe way to boost intake of carotenoids.

Health Benefits

As already said, lutein is not an essential nutrient, and one can survive without it. However, it is suitable for health and well-being. Consuming lutein in more significant amounts may protect from various ailments.

Eye Health

Lutein is essential for maintaining healthy vision. It is a major component of the macula, a part of the retina responsible for central vision. Lutein helps protect the eyes from harmful high-energy light waves like ultraviolet rays and blue light, reducing the risk of age-related macular degeneration (AMD) and cataracts. Lutein has been subject to much research, and it may significantly reduce age-related decline in vision, enhance visual acuity, and enhance contrast sensitivity.[2]

Lutein and other vital nutrients should be supplemented for a long time for maximum benefits. One way to achieve this could be by using Zenkgo Multivitamin for women 50+ supplement, which also contains lutein and other vitamins and antioxidants.

Skin Wellness

The human skin is the largest organ. It is quite robust. However, people also tend to neglect skin health, resulting in various skin disorders. Skin also has aesthetic value. Enhancing the intake of certain nutrients, especially antioxidants like lutein, may slow down skin aging. Studies suggest that lutein can prevent skin damage due to UV rays and improve overall skin tone.[3]

Heart Health

Heart diseases are the leading cause of mortality globally. Any measures taken to reduce the risk of heart disease would also lower stroke risk. Heart attack occurs for many reasons, like inflammation, fat accumulation in blood vessels, hypertension, oxidative stress, and more. Lutein can help lower the risk of heart disease in multiple ways. It can reduce inflammation and oxidative stress. However, what is amazing is that newer studies show that lutein can also lower blood pressure and thus help manage hypertension.[4]

Brain Health

In recent years, brain disorders have become very common, and diseases like dementia have become the leading cause of death and disability. Researchers cannot explain why cases of dementia are rising. Nonetheless, they guess it is due to specific environmental and lifestyle changes. Studies show that lutein is quite suitable for brain health throughout one’s lifespan. It means that lutein is also good for young minds. However, it is particularly good for middle-aged and older adults, as it may help prevent age-related cognitive decline and, thus, ultimately lower dementia risk. Moreover, studies show that lutein preferentially accumulates in the brain, unlike other antioxidants.[5]

Incorporates Lutein into Your Lifestyle

Of course, using health supplements like Zenkgo Multivitamin for women 50+ supplement is a good way to get a consistent supply of lutein and other antioxidants. However, one must also take dietary measures.

Leafy greens such as spinach and kale can be integrated into salads, sautés, and smoothies. Eggs, particularly the yolk, provide a notable lutein source, making them a good choice for daily nutrition. Cruciferous vegetables, including broccoli and Brussels sprouts, offer versatility in culinary applications, such as steaming and roasting. Zucchini and bell peppers contribute to lutein intake, complementing various dishes.

Fruits like kiwi and grapes are good lutein sources. The inclusion of pistachios augments dietary lutein intake.

Adopting these food sources ensures a pragmatic and nutritionally sound approach, aligning with the objective of enhancing lutein consumption for overall well-being.


[1] Office of Dietary Supplements - Vitamin A and Carotenoids [Internet]. [cited 2024 Jan 29]. Available from: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.

[2] Feng L, Nie K, Jiang H, et al. Effects of lutein supplementation in age-related macular degeneration. PLOS ONE. 2019;14:e0227048.

[3] Juturu V, Bowman JP, Deshpande J. Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial. Clin Cosmet Investig Dermatol. 2016;9:325–332.

[4] Gammone MA, Riccioni G, D’Orazio N. Carotenoids: potential allies of cardiovascular health? Food Nutr Res. 2015;59:10.3402/fnr.v59.26762.

[5] Stringham JM, Johnson EJ, Hammond BR. Lutein across the Lifespan: From Childhood Cognitive Performance to the Aging Eye and Brain. Current Developments in Nutrition. 2019;3:nzz066.

Back to blog