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Lutein
Lutein is a carotenoid.

senior womanCarotenoids are fat-soluble pigments found principally in plants, algae, and photosynthetic bacteria, where they play a vital role in the photosynthetic process. They can also occur in some non-photosynthetic bacteria, yeasts, and molds, where they protect cells against damage by light and oxygen. In people, carotenoids provide antioxidants, and can be a source for vitamin A.

There is no recommended daily allowance for lutein, but experts recommend 4-6 mg a day. Research has found that the average American consumes only about 2 mg of lutein daily.   You can double this by eating a salad consisting of one cup of spinach and one egg.

Lutein protects your eyes against cataracts and macular degeneration.  Lutein absorbs the harmful blue light from sunlight and protects the eye from light-caused oxidative damage.  Zeaxanthin is another carotenoid that helps absorb the blue light of sunlight. 

Studies have shown than 6-10 mg of lutein each day may give you enough antioxidants to reduce free radical damage to the skin.

Spinach, which is high in lutein, is one of the five superfoods that keeps your mind working sharply and protects it from the effects of aging.

An 18-month study at the University of Southern California discovered that participants with high levels of lutein did not have an increase in the plaque in their arteries, but people with low levels of lutein had increased plaque.

egg yolksLutein is also thought to reduce the development of arthritis in the knee by 70%.

Egg yolks are the best natural source of lutein.  It is easily absorbed into the body.  Lecithin in the yolks may help with the absorption of the lutein.  There are other sources of lutein, but egg yolks appear to increase the level in the bloodstream by as much as 300%.

Ten other natural sources of lutein are: broccoli, Brussels sprouts, collard greens, corn, English peas, kale, Romaine lettuce, spinach, turnip greens, and zucchini.

Remember, lutein is fat-soluble, so you need some fat to absorb it. Putting a little olive oil on your Romaine lettuce salad will be great!Romaine lettuce