In Nutrition
Lutein is a natural part of human diet when fruits and vegetables are consumed. For individuals lacking sufficient lutein intake, lutein-fortified foods are available, or in the case of elderly people with a poorly absorbing digestive system, a sublingual spray is available. As early as 1996, lutein has been incorporated into dietary supplements. While no recommended daily allowance currently exists for lutein as for other nutrients, positive effects have been seen at dietary intake levels of 6–10 mg/day. The only definitive side effect of excess lutein consumption is bronzing of the skin (carotenodermia).
The functional difference between lutein (free form) and lutein esters is not entirely known. It is suggested that the bioavailability is lower for lutein esters, but much debate continues.
As a food additive, lutein has the E number E161b (INS number 161b) and is extracted from the petals of marigold (Tagetes erecta). It is approved for use in the EU and Australia and New Zealand however is banned in the USA.
Some foods are considered good sources of the nutrients:
| Product | Lutein/zeaxanthin (micrograms per hundred grams) |
|---|---|
| nasturtium (yellow flowers, lutein levels only) | 45000 |
| kale (raw) | 39550 |
| kale (cooked) | 18246 |
| dandelion leaves (raw) | 13610 |
| nasturtium (leaves, lutein levels only) | 13600 |
| turnip greens (raw) | 12825 |
| spinach (raw) | 12198 |
| spinach (cooked) | 11308 |
| swiss chard (raw or cooked) | 11000 |
| turnip greens (cooked) | 8440 |
| collard greens (cooked) | 7694 |
| watercress (raw) | 5767 |
| garden peas (raw) | 2593 |
| romaine lettuce | 2312 |
| zucchini | 2125 |
| brussels sprouts | 1590 |
| pistachio nuts | 1205 |
| broccoli | 1121 |
| carrot (cooked) | 687 |
| Maize/corn | 642 |
| egg (hard boiled) | 353 |
| carrot (raw) | 256 |
| kiwifruit | 122 |
Read more about this topic: Lutein
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