lutein and zeaxanthin

Foods Richest in lutein and zeaxanthin

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About lutein and zeaxanthin

Description

Lutein and zeaxanthin are two of the most abundant carotenoids in the North American diet. Unlike beta-carotene, alpha-carotene, and beta-cryptoxanthin, neither compound is converted to retinol in the body; they have no provitamin A activity. The name lutein derives from the Latin luteus (golden yellow); zea refers to the corn genus, and the xantho- prefix comes from the Greek for yellow. Despite being yellow pigments, both carotenoids concentrate in leafy green vegetables, where their color is masked by chlorophyll and other pigments.

How it functions

Antioxidant activity

Carotenoids quench reactive oxygen species, reducing oxidative damage to cell membranes and DNA. Beta-carotene has been the most studied for immune cell effects, but lutein and zeaxanthin also scavenge singlet oxygen and peroxyl radicals in lipid-rich tissues.

Eye health

Lutein and zeaxanthin concentrate selectively in the macula of the retina and in the lens, where they form macular pigment. Observational studies associate higher dietary intake of these carotenoids with reduced risk of cataracts and age-related macular degeneration. The proposed mechanisms are twofold: direct quenching of photo-oxidative damage in retinal tissue, and absorption of blue-wavelength light (400-480 nm range) before it reaches photoreceptor cells.

Deficiency symptoms

A low dietary intake of carotenoids such as lutein and zeaxanthin is not known to directly cause any diseases or health conditions, at least in the short term although long-term inadequate intake of carotenoids is associated with chronic disease, including heart disease and various cancers. One important mechanism for this carotenoid-disease relationship appears to be free radicals. Research indicates that diets low in carotenoids can increase the body’s susceptibility to damage from free radicals. As a result, over the long term, carotenoid-deficient diets may increase tissue damage from free radical activity, and increase risk of chronic diseases like heart disease and cancers.

Toxicity symptoms

High intake of carotenoid-containing foods or supplements is not associated with any toxic side effects. As a result, the Institute of Medicine at the National Academy of Sciences did not establish a Tolerable Upper Intake Level (UL) for carotenoids when it reviewed these compounds in 2000.

Impact of cooking, storage and processing

Lutein appears to be sensitive to cooking and storage. Prolonged cooking of green, leafy vegetables is suggested to reduce their lutein content. The concentration of lutein found in roasted barley that has been water extracted was shown to decrease as roasting temperature increased. Additionally, the lutein content of wheat seeds has been found to decline with longer storage times. There is minimal research specifically focusing upon the effects of cooking, storage or processing upon zeaxanthin.

Factors that affect function

Lutein and zeaxanthin are fat-soluble and require dietary fat for intestinal absorption. Extremely low-fat diets or conditions that impair fat absorption (pancreatic enzyme deficiency, Crohn’s disease, celiac disease, cystic fibrosis, gastric surgery, gallbladder disease, liver disease) can reduce carotenoid status. Low fruit and vegetable intake among adolescents and young adults often results in inadequate carotenoid consumption. Smokers and regular alcohol consumers tend to have lower blood levels of carotenoids, likely due to both reduced dietary intake and, in the case of smoking, direct oxidative destruction of carotenoids by cigarette smoke compounds.

Nutrient interactions

A human study published in the August 2004 issue of the Journal of Nutrition shows that lutein is much better absorbed from egg yolk than lutein supplements or even spinach.A carotenoid, lutein is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach. Although the mechanism by which egg yolk increases lutein bioavailability is not yet known, it is likely due to the fats (cholesterol and choline) found in egg yolk. As mentioned above, lutein, like other carotenoids, is fat-soluble, so cannot be absorbed unless fat is also present.To maximally boost your lutein absorption, we suggest enjoying your spinach, whether steamed, sautéed or fresh in spinach salad, with a little olive oil and a topping of chopped hard-boiled egg. For a flavorful, quick and easy recipe featuring eggs and spinach, try our Poached Eggs over Spinach and Mushrooms.(October 11, 2004)

Health conditions

Food sources

Green vegetables such as kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas and Brussel sprouts are among the best sources of lutein and zeaxanthin.

Nutrient rating chart

Food Source Analysis not Available for this Nutrient

Public health recommendations

To date, no recommended dietary intake levels have been established for lutein, zeaxanthin and carotenoids. In an effort to set such recommendations, the Institute of Medicine at the National Academy of Sciences reviewed the existing scientific research on carotenoids in 2000. Despite the large body of population-based research that links high consumption of foods containing beta-carotene and other carotenoids with a reduced risk of several chronic diseases, the Institute of Medicine concluded that this evidence was not strong enough to support a required carotenoid intake level because it is not yet known if the health benefits associated with carotenoid-containing foods are due to the carotenoids or to some other substance in the food. However, the National Academy of Sciences supports the recommendations of various health agencies, which encourage individuals to consume five or more servings of fruits and vegetable every day.

What can foods rich in lutein and zeaxanthin do for you?

What events and lifestyle factors can indicate a need for more foods rich in lutein and zeaxanthin?

Food sources of lutein and zeaxanthin includeeggs, kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn,garden peas and Brussels sprouts. To maximize the availability of the carotenoids in the foods listed above, the foods should be eaten raw or steamed lightly.

For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.

Drug-nutrient interactions

The cholesterol-lowering medications referred to as bile acid sequestrants (Cholestyramine, Colestipol, and Colestid) lower blood levels of carotenoids. In addition, margarines enriched with plant sterols such as Benecol and Take Control, may decrease the absorption of carotenoids. Olestra, a fat substitute added to snack foods, may also decrease the absorption of carotenoids.

Form in dietary supplements

Lutein and zeaxanthin are oftentimes found together in dietary supplements. A common source for deriving these carotenoids for supplements is from marigold flowers. If you have a corn allergy, check the supplement label carefully as some products have a corn oil base.

Related Articles

References

  1. Agarwal S, Rao AV. Carotenoids and chronic diseases. Drug Metabol Drug Interact 2000;17(1-4):189-210. 2000. PMID:15130.Berendschot TT, Broekmans WM, Klopping-Ketelaars IA et al. Lens aging in relation to nutritional determinants and possible risk factors for age-related cataract. Arch Ophthalmol 2002 Dec;120(12):1732-7. 2002.Bernstein PS, Khachik F, Carvalho L.S, Muir GJ, Zhao DY,Katz NB. Identification and quantitation of carotenoids and their metabolites in the tissues of the human eye. Exp Eye Res 2001 Mar; 72(3):215-23. 2001.Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett, WC, Hankinson, SE. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr 1999 Oct; 70(4):517-24. 1999.Burri BJ. Carotenoids and gene expression. Nutrition 2000 Jul-2000 Aug 31;16(7-8):577-8. 2000. PMID:15140.Chasan-Taber L, Willett WC, Seddon JM, Stampfer MJ, Rosner B, Colditz GA, Speizer FE, Hankinson SE. A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in US women. Am J Clin Nutr 1999 Oct; 70(4):509-16. 1999.Chung HY, Rasmussen HM, Johnson EJ. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004 Aug;134(8):1887-93. 2004. PMID:15284371.Delgado-Vargas F, Jimenez AR, Paredes-Lopez O. Natural pigments: carotenoids, anthocyanins, and betalains-- characteristics, biosynthesis, processing, and stability. Crit Rev Food Sci Nutr 2000 May;40(3):173-289. 2000. PMID:15150.Duh PD, Yen GC, Yen WJ, Chang, LW. Antioxidant effects of water extracts from barley (Hordeum vulgare L.) prepared under different roasting temperatures. J Agric Food Chem 2001 Mar:49(3):1455-63. 2001.Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995. 1995.Handelman GJ. The evolving role of carotenoids in human biochemistry. Nutrition 2001 Oct;17(10):818-22. 2001. PMID:15100.Krinsky NI. Carotenoids as antioxidants. Nutrition 2001 Oct;17(10):815-7. 2001. PMID:15110.Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000. 2000.Pinzino C, Capocchi A, Galleschi L, Saviozzi F, Nanni B, Zandomeneghi M. Aging, free radicals, and antioxidants in wheat seeds. J Agric Food Chem 1999 Apr; 47(4):1333-9. 1999.Pizzorno J, Murray M. The Textbook of Natural Medicine. The Textbook of Natural Medicine. 1998.Riedl J, Linseisen J, Hoffmann J, Wolfram G. Some dietary fibers reduce the absorption of carotenoids in women. J Nutr 1999 Dec; 129(12):2170-6. 1999.Snellen EL, Verbeek AL, Van Den Hoogen, GW et al. Neovascular age-related macular degeneration and its relationship to antioxidant intake. Acta Ophthalmol Scand 2002 Aug;80(4):368-71. 2002.Young AJ, Lowe GM. Antioxidant and prooxidant properties of carotenoids. Arch Biochem Biophys 2001 Jan 1;385(1):20-7. 2001. PMID:15120. https://doi.org/10.1093/jnci/58.4.1047
  2. Agarwal S, Rao AV. Carotenoids and chronic diseases. Drug Metabol Drug Interact 2000;17(1-4):189-210 2000. PMID:15130. https://doi.org/10.1093/jnci/58.4.1047
  3. Berendschot TT, Broekmans WM, Klopping-Ketelaars IA et al. Lens aging in relation to nutritional determinants and possible risk factors for age-related cataract. Arch Ophthalmol 2002 Dec;120(12):1732-7 2002. https://doi.org/10.1001/archopht.120.12.1732
  4. Bernstein PS, Khachik F, Carvalho L.S, Muir GJ, Zhao DY,Katz NB. Identification and quantitation of carotenoids and their metabolites in the tissues of the human eye. Exp Eye Res 2001 Mar; 72(3):215-23 2001. https://doi.org/10.1006/exer.2000.0954
  5. Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett, WC, Hankinson, SE. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr 1999 Oct; 70(4):517-24 1999. https://doi.org/10.1093/ajcn/70.4.517
  6. Burri BJ. Carotenoids and gene expression. Nutrition 2000 Jul-2000 Aug 31;16(7-8):577-8 2000. PMID:15140. https://doi.org/10.1001/JAMA.1977.03270420029011
  7. Chasan-Taber L, Willett WC, Seddon JM, Stampfer MJ, Rosner B, Colditz GA, Speizer FE, Hankinson SE. A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in US women. Am J Clin Nutr 1999 Oct; 70(4):509-16 1999. https://doi.org/10.1093/ajcn/70.4.509
  8. Chung HY, Rasmussen HM, Johnson EJ. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004 Aug;134(8):1887-93. 2004. PMID:15284371. https://doi.org/10.1093/jn/134.8.1887
  9. Delgado-Vargas F, Jimenez AR, Paredes-Lopez O. Natural pigments: carotenoids, anthocyanins, and betalains-- characteristics, biosynthesis, processing, and stability. Crit Rev Food Sci Nutr 2000 May;40(3):173-289 2000. PMID:15150.
  10. Duh PD, Yen GC, Yen WJ, Chang, LW. Antioxidant effects of water extracts from barley (Hordeum vulgare L.) prepared under different roasting temperatures. J Agric Food Chem 2001 Mar:49(3):1455-63 2001. https://doi.org/10.1021/jf000882l
  11. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
  12. Handelman GJ. The evolving role of carotenoids in human biochemistry. Nutrition 2001 Oct;17(10):818-22 2001. PMID:15100. https://doi.org/10.1016/s0022-3565(25)30832-3
  13. Krinsky NI. Carotenoids as antioxidants. Nutrition 2001 Oct;17(10):815-7 2001. PMID:15110.
  14. Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000 2000.
  15. Pinzino C, Capocchi A, Galleschi L, Saviozzi F, Nanni B, Zandomeneghi M. Aging, free radicals, and antioxidants in wheat seeds. J Agric Food Chem 1999 Apr; 47(4):1333-9 1999. https://doi.org/10.1021/jf980876d
  16. Pizzorno J, Murray M. The Textbook of Natural Medicine. The Textbook of Natural Medicine 1998. https://doi.org/10.1016/c2015-0-02243-2
  17. Riedl J, Linseisen J, Hoffmann J, Wolfram G. Some dietary fibers reduce the absorption of carotenoids in women. J Nutr 1999 Dec; 129(12):2170-6 1999. https://doi.org/10.1093/jn/129.12.2170
  18. Snellen EL, Verbeek AL, Van Den Hoogen, GW et al. Neovascular age-related macular degeneration and its relationship to antioxidant intake. Acta Ophthalmol Scand 2002 Aug;80(4):368-71 2002. https://doi.org/10.1034/j.1600-0420.2002.800404.x
  19. Young AJ, Lowe GM. Antioxidant and prooxidant properties of carotenoids. Arch Biochem Biophys 2001 Jan 1;385(1):20-7 2001. PMID:15120. https://doi.org/10.1093/jmedent/13.4-5.515