Lutein
PhytochemicalYellow carotenoid pigment that concentrates in the brain and macula of the eye
Food Sources
Foods that contain Lutein.
- Spinach
Spinach salad offers more lutein than a 50-egg omelet; as little as 60g spinach can boost macular pigment within a month
Source: How Not to Age
- Kale
Half cup cooked kale has 50x more lutein than a hard-boiled egg | Kale is one of the richest sources of lutein and zeaxanthin
Source: How Not to Age
- Yellow Corn
Yellow corn has about 70x more lutein than white corn; cup of corn and half cup of spinach daily boosted macular pigmentation within the first month
Source: How Not to Age
- Dark Green Leafy Vegetables
All top ten sources of lutein/zeaxanthin in USDA database are greens
Source: How Not to Age
- Green leafy vegetables
Source: How Not to Age
- Avocado
Source: How Not to Age
- Leafy Greens
Source: How Not to Age
- Pistachios
They also contain high levels of lutein, important for eye health
Source: The Young Forever Cookbook
Health Benefits
Health conditions that Lutein may influence, based on research.
Protects Against
- Cognitive decline
Concentrates in human brain; macular pigment correlates with cognitive test scores; supplements can improve cognition
Source: How Not to Age
- Age-Related Macular Degeneration10,000 mcg/day recommended (about 1/3 cup spinach)
Absorbs blue light to protect retina from photo-oxidative damage; AREDS2 formula with lutein/zeaxanthin beat original beta-carotene
Source: How Not to Age
- Cataracts
Lutein and zeaxanthin reduce the risk of age-related macular degeneration and cataracts
Source: Nutrition, Food and Diet in Ageing and Longevity
Reduces Risk Of
- Cataracts
Lutein and zeaxanthin are the only carotenoids present in the human lens | Dose-response meta-analysis showed dietary lutein and zeaxanthin intake related to reduced cataract risk
Source: How Not to Age
Improves
- Cognitive decline
Lutein concentrations correlated with cognitive measures; macular pigment carotenoids related to brain levels; avocado consumption (rich in lutein) improved cognitive function
Source: How Not to Age
Biological Mechanisms
How Lutein works at a cellular level.
- PromotesProtects macular pigment
- PromotesHormesis
Terpenoids including lutein are hormetin molecules reported for effects on ageing and lifespan in experimental models.
- PromotesSuppresses NF-kB signaling that drives cancer growth
Lutein suppresses NF-kB activation by inhibition of JNK/p38 and Akt; inhibits NF-kB and COX-2 activation
Recipes with Lutein
Recipes featuring foods that contain Lutein.
- Green Smoothie
- Spiralized Zucchini Noodles with Spinach-Walnut Pesto
- Edamame Bisque
- Super-Matcha Smoothie
- Lentil and Spinach Salad with Spiced Chicken
- Buckwheat Bowl with Smoked Paprika Chicken
- Harissa Chickpea Stew
- Tomato Fish Curry with Coconut Rice
- Mushroom Stroganoff
- Chickpea Curry with Beet Raita
- Dr. Fuhrman's Anti-Inflammatory Green Smoothie
- Lasagna with Kale and Red Lentil Tomato Sauce
- Kale and Millet-Stuffed Bell Peppers
- Kasha with Purple Sweet Potatoes and Kale
- Winter Vegetable Stew
- Kimchi, Egg, and Avocado Bowl
- Oven-Baked Miso Kale Chips
- Tex-Mex Breakfast Bake
- Quinoa, Strawberry, and Sunchoke Salad
- Chickpea Chop Salad with Whipped Jalapeno Feta
- Chicken with Kale and Preserved Lemon
- Raw Chocolate Tart
- Sweet Potato and Egg Stacks
- Egg Snack Pots, Three Ways
- Wild Rice Bowl with Smoked Trout and Coconut Cucumber Salad
- Cauliflower Rice Burrito Bowl
- Black Bean Soup with Tomato Salsa
- Salmon with Fennel and Citrus Salad
- Dark Chocolate Seaweed Rounds
- Pistachio Mint Pesto
- Zucchini Ribbons with Grilled Chicken and Preserved Lemon
Sources
- How Not to Age
- The Young Forever Cookbook
- Nutrition, Food and Diet in Ageing and Longevity