| By :
Tom Parker
Lutein is a xanthophyll and phytonutrient (plant based chemical compounds that have numerous health benefits in humans). It is a potent antioxidant that is mainly found in green leafy vegetables such as kale and spinach. In this article I will be taking a deeper look at lutein and discussing its main health benefits. 1) HEALTH BENEFITS: As mentioned above, lutein is an antioxidant that can keep your body's cells safe from dangerous free radicals. Provisional studies indicate that this xanthophyll may also protect the eyes from cataracts (clouding on the lenses of the eyes), macular degeneration and photophobia (a condition where your eyes become very sensitive to light). In addition to this, it may prevent atherosclerosis (a condition where hard plaques build up on your artery walls and prevent proper blood flow), cancer (a health disorder where your body's cells start to grow in a rapid, out of control way), heart disease and ultraviolet (UV) damage. However, additional studies are needed before these possible benefits can be confirmed. 2) RECOMMENDED DAILY ALLOWANCE (RDA): Lutein is not classed as an essential nutrient so no official RDA has been set. However, a number of sources recommend consuming between 6 milligrams (mg) and 10mg of this natural nutrient every day to boost your health. 3) FOOD SOURCES: Green leafy vegetables are the best food source of lutein with collards (7.7mg per 100 grams (g)), kale (18.2mg per 100g), mustard greens (6mg per 100g), parsley (5.6mg per 100g), spinach (12.2mg per 100g) and turnip greens (8.4mg per 100g) being some of the top sources. 4) DEFICIENCY SYMPTOMS: Humans can survive without lutein so there are no official deficiency symptoms associated with its consumption. Some studies have suggested that a long term deficiency of this xanthophyll may also lead to chronic diseases and increase your chances of macular degeneration. However, there are no studies available to back these claims. 5) OVERDOSE SYMPTOMS: Natural lutein is safe for human consumption. However, consuming high levels of lutein supplements can cause carotenemia (a health disorder that causes your skin to turn orange). Fortunately, carotenemia is not harmful and can be reversed by lowering your consumption of this xanthophyll. 1 study has also indicated that ingesting too many lutein supplements might cause lung cancer although the validity of this study has been challenged by many experts. 6) SUMMARY: Although a lot of the benefits discussed in this article still need to be fully confirmed you should definitely make sure you are eating your greens. Green leafy vegetables supply your body with large amounts of this xanthophyll along with a wide range of other health benefits.
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