Are lutein supplements an "IQ tax"?

In recent years, the market size of health foods containing lutein has been expanding, with sales exceeding 1 billion yuan last year, an increase of nearly 70%

Is lutein really so magical?

Lutein is the "Ten Great Supplement Pills"?

Lutein is actually a kind of oxygenated carotenoids widely present in vegetables, flowers and fruits, which is a derivative of α-carotene, which cannot be synthesized by the human body and must be obtained

Lutein is one of the important pigments in the macular area of the human eye's retina, acting not only as a resident antioxidant, scavenging free radicals, reducing damage caused by oxidative stress, but also acting as a "filter" to protect the eyes from blue light damage

So, is lutein the "Ten Great Supplement Pills"? Here's a description

1.

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3.

4.

5.

6.

7.

8.

First, balance energy intake and maintain a healthy weight

9.

10.

Food tonic lutein, dark fruits and vegetables are the most preferred

How to eat lutein? Dark vegetables and fruits are the main source of dietary lutein, it is worth mentioning that although the lutein content in egg yolk is not high, it is highly bioavailable, which is 3 times
that of the same amount of vegetables.

According to the 2022 edition of the Dietary Guidelines for Chinese Residents, it is recommended that adults consume no less than 300 grams of fresh vegetables per day (of which dark vegetables should account for half), and fruits should be 200-350 grams (fruit juice can not replace fresh fruits, because complete fruits and vegetables can provide more dietary fiber).

Fresh fruits and vegetables are also rich in β-carotene and zeaxanthin, which are also very beneficial vitamins
for the eyes.
β-carotene can be converted to vitamin A, maintaining the normal structure and function of the cornea and regulating dark adaptation
.
Zeaxanthin is similar to lutein and is also abundant in the macular area of the retina, which has antioxidant function, can scavenge free radicals, absorb blue light, and protect vision
.

Foods rich in lutein include marigolds, leeks, amaranth, sweet chestnut pumpkin, celery leaves, coriander, spinach, cabbage, hollow cabbage, spring onions, broccoli, pistachios, pea seedlings and so on
.

So, is it still necessary to take lutein supplements?

We generally believe that for healthy people with a balanced diet, the intake of lutein is sufficient and does not require additional supplementation
.
According to the 2013 edition of the Chinese residents' dietary nutrient reference intake, for people with long-term insufficient intake of vegetables and fruits or malabsorption, especially middle-aged and elderly people, taking lutein supplements of 10 mg
per day may be considered.
At present, no long-term oral lutein has been found to have adverse effects
on humans and animals (except for skin yellowing).
However, if it is to prevent myopia or improve eye fatigue, avoid excessive use of the eyes, pay attention to the distance and brightness of the screen, and let the eyes rest regularly is a more effective measure
.

(The author is a clinical nutritionist at Renji Hospital affiliated to Shanghai Jiao Tong University School of Medicine)