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Lutein Protocol

Richer demonstrated improvements of up to 92 percent in visual acuity tests after subjects consumed a diet containing five ounces of spinach (approximately 14 mg lutein) 4-7 times weekly.”   Note get YOUR 20 mg of Lutein/day

Make sure to take this Nutrient with Fat

    

”Hass avocados were found to contain the highest content of Lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E”.  Journal of Nutritional Biochemistry Jan 2005   J Nutr Biochem. 2005 Jan;16(1):23-30.   WHF

"In fact, the lutein content of the California Hass avocado (Persea americana Mill.) was found to be the highest among all commonly eaten fruits.5 Furthermore, carotenoid absorption from avocado is enhanced by its fatty acid profile. The high content of oleic acid is a crucial element of this enhancement. Within the digestive tract, oleic acid promotes the formation of chylomicrons, which are transport molecules that carry carotenoids up into the body.4 "

"According to researchers, the same lutein and zeaxanthin content that enables avocado to protect eye health also inhibits Helicobacter pylori—a bacterium associated with development of stomach cancer.13"   Avocados Super-Enhanced Carotenoid Absorption

“Epidemiologic studies suggest an inverse relationship between increased Lutein consumption and decreased incidence of atherosclerosis (6), possibly colon cancer (7 and macular degeneration (9).” Memorial Sloan-Kettering Cancer Center

It has long been thought that carotenoid intake also reduces the risk of certain forms of cardiovascular disease, stroke, and cancer.” Kritchevsky

“In the case of skin health, Lutein, zeaxanthin, and other carotenoids appear to be depleted in the skin under conditions of prolonged UV light exposure. Skin exposure to UV rays generates reactive oxygen species, inflammation in skin cells, and erythema .Intake of dietary antioxidants, including Lutein and zeaxanthin, reduces this inflammatory response, as carotenoids are poor absorbers of UV light.” Ribaya-Mercado

After adjusting for risk factors, they found a 57-percent decreased risk for AMD in individuals with the highest intake of lutein/zeaxanthin (6 mg daily), compared to those who consumed the lowest level (0.5 mg Daily.” Seddon et al

Richer demonstrated improvements of up to 92 percent in visual acuity tests after subjects consumed a diet containing five ounces of spinach (approximately 14 mg lutein) 4-7 times weekly.”

“Supplementation with lutein an antioxidant and DHA an omega 3 EFA promotes beneficial changes in the eye that may help prevent AMD.”  Johnson EJ et al Am J Clinical Nutrition 2008 May

"You need at least 20 mg of lutein and at least one mg of zeaxanthin to make a difference in your eye health. And most eye supplements just aren’t potent enough to do you any good. Pick up some dark, leafy vegetables. Spinach, kale, collards and Swiss chard will do the trick. They’re full of lutein. Eat whole eggs. The yolk provides another natural source of lutein. Add some color to your meals. Pick a few orange peppers, zucchini and squash. Toss in a few kiwi fruit. All contain zeaxanthin. In fact, the more colorful your food choices, the better your eye health may be.”   Doctor Al Sears MD

“Astaxanthin is a super-antioxidant found in krill and other sea creatures that consume a microalgae rich diet of this incredible super fat-soluble carotenoid. Supplementing with 4 mg of high quality astaxanthin can be extremely protective against sun damage and supportive of your overall immune function and is definitely high on the list of things to add to your regimen for optimal health. It’s also the perfect compliment in your quest for optimal Vitamin D from sunshine!”   Proactive Steps to a Cancer Free Life: Vitamin D

"Kale is especially abundant in the carotenoid lutein, which may help prevent atherosclerosis. An 18-month study from the University of Southern California found that in a group of 480 men and women aged 40 to 60 with no history of heart disease, those with the lowest serum lutein concentration had a five-fold greater increase in carotid artery thickness, a risk factor for heart disease, compared with those who had the highest serum lutein "   Kale Immunostimulatory And Anticancer Effects

"Studies of adults with age-related macular degeneration show that supplementing with 10 to 12 mg of lutein per day raises the density of protective pigmented cells in the retina by up to 175% compared with patients taking placebo.18,19 This means that it enhances the eye’s own ability to protect against damaging blue and ultraviolet light. It is important to note that lower doses, such as 6 mg per day, have proved insufficient to significantly improve pigment density, and have only borderline effects on vision.20 In patients with early age-related macular degeneration, 48 weeks of supplementation with lutein at 10 or 20 mg alone (or at 10 mg in combination with zeaxanthin) produced significant increases in electroretinogram signals. This is a measure of the power of light-sensitive cells to produce electrical impulses after stimulation by light.21 Multiple large clinical studies have now demonstrated that supplementation with lutein and/or zeaxanthin can improve retinal function, increase the ability to see contrasting colors and shapes, and improve visual acuity.19,21-24  "   Saffron Improves Vision in Aging Humans

"Alpha-carotene is getting a lot of attention as a vision-enhancing, retinal-protecting supplement. Recent studies, however, suggest another intriguing—and potentially ground-breaking—effect of alpha-carotene in the blood: prolonging life. There is now good support for a mechanism by which it could do so. Large-scale studies have shown a significant association between serum levels of the carotenoid alpha-carotene and the risk of dying. In a study of more than 15,000 people, individuals with the highest alpha-carotene levels were 39% less likely to die from all causes compared to those with the lowest levels."   Saffron Improves Vision in Aging Humans

“A large meta-analysis involving 71 published papers and representing more than 387,000 individuals showed that people with higher lutein intake, or higher blood concentrations of lutein, have a reduced risk of coronary heart disease, stroke, and metabolic syndrome.2 The reason lutein provides such wide-reaching effects is because of its ability to protect tissues from oxidative stress and inflammation—two factors that play a major role in cardiovascular and metabolic diseases. This study will likely change the way we think of lutein, broadening its appeal to everyone who wants to optimally protect their blood vessels, heart, and brain against the ravages of oxidative stress and chronic inflammation. Lutein has long been associated with vision protection, which it provides both by reducing oxidative stresses in the eye and by lowering chronic inflammation that can contribute to cataracts and age-related macular degeneration. oxidative stress and chronic inflammation also contribute to cardiometabolic diseases such as heart disease, stroke, and diabetes.”   Newly Discovered Benefits of Lutein

Research conducted at the University of Illinois Urbana-Champaign reveals an association between higher serum levels of the carotenoid lutein and better preservation of crystallized intelligence—the ability to use knowledge and skills acquired over one’s lifetime.* “Previous studies have found that a person’s lutein status is linked to cognitive performance across the lifespan,”    Lead Researcher Marta Zamroziewicz.  Note want to be thinking clearly enough to REJECT the needle; keep your Lutein high

"An article in the Journal of the International Neuropsychological Society reports an association between higher levels of the carotenoids lutein and zeaxanthin and better brain efficiency. ... “The observed results suggest that L [lutein] and Z [zeaxanthin] promote cognitive functioning in old age by enhancing neural efficiency,” the authors conclude."   Eye Nutrients Linked to Efficient Brains

     

Lutein is an essential fat-soluble antioxidant (See Antioxidant Protocol) carotenoid (See Carotene Protocol) required by your eyes, skin (See Skin Protection Protocol) and others. Cooking of lutein/zeaxanthin-containing foods may increase bioavailability by disrupting the cellular matrix of the carotenoid-protein complexes. Lutein and zeaxanthin are powerful antioxidants, and lutein is widely known as the primary nutrient for protecting ocular function. It has long been thought that carotenoid intake also reduces the risk of certain forms of cardiovascular disease, stroke, and cancer. Lutein and zeaxanthin may prevent cellular damage in these conditions by quenching singlet oxygen or neutralizing photosensitizers.

Lutein and all the carotenoids are fat soluble so always eat a little good fat (See Fat Soluble Nutrients Protocol) with them.

   

Your Eyes, Brain and Lutein

"You need at least 20 mg of lutein and at least one mg of zeaxanthin to make a difference in your eye health. And most eye supplements just aren’t potent enough to do you any good. Pick up some dark, leafy vegetables. Spinach, kale, collards and Swiss chard will do the trick. They’re full of lutein. Eat whole eggs. The yolk provides another natural source of lutein. Add some color to your meals. Pick a few orange peppers, zucchini and squash. Toss in a few kiwi fruit. All contain zeaxanthin. In fact, the more colorful your food choices, the better your eye health may be.”   Doctor Al Sears MD

"There is a direct connection between the eyes and the brain. When doctors examine the retina and optic nerve they are looking directly at brain cells. The retina consists of certain plant pigments that are good indicators of visual health. Two of those pigments are carotenoids called lutein and zeaxanthin. Supplementation with these carotenoids helps prevent age-related vision loss. A 2018 study shows that lutein and zeaxanthin also enhance cognitive function by improving brain blood flow. Improvements in brain function occur even if these carotenoid supplements are started relatively late in life. This is exciting news since diminished cerebral circulation is a contributor to neurodegeneration."   Lutein and Zeaxanthin Protect Vision While Boosting Brain Blood Flow

Lutein and the other carotenoids play a very important part in eye health.

    

Foods high in Lutein always eat with a little good fat

Image result for Food sources of Carotenoids

"Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. 1. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements.2,3 While these nutrients have a reputation of combating macular degeneration4,5 and cataracts6 and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage7 and even reducing one’s risk of colon8 and breast cancer.9"   Jen Allbritton, CN

"You need at least 20 mg of lutein and at least one mg of zeaxanthin to make a difference in your eye health. And most eye supplements just aren’t potent enough to do you any good. Pick up some dark, leafy vegetables. Spinach, kale, collards and Swiss chard will do the trick. They’re full of lutein. Eat whole eggs. The yolk provides another natural source of lutein. Add some color to your meals. Pick a few orange peppers, zucchini and squash. Toss in a few kiwi fruit. All contain zeaxanthin. In fact, the more colorful your food choices, the better your eye health may be.”   Doctor Al Sears MD

”Hass avocados were found to contain the highest content of Lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E”.  Journal of Nutritional Biochemistry Jan 2005   J Nutr Biochem. 2005 Jan;16(1):23-30.   WHF

 

    

I also take a 20 mg Lutein supplement (See Supplement Protocol) three times a week and eat at least one avocado a day.

"Studies also suggest that you absorb lutein much better from a purified lutein supplement, which may contain nearly twice the levels you get from spinach or other vegetable sources.”   Doctor Joseph Mercola MD

  

 

 

 

This File was last updated on 26 February 2019 02:57 PM

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