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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

"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

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

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

Foods high in Lutein always eat with a little good fat

"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

• Avocado    A Super Source of Lutin

• BROCCOLI

• Collards

• Dark Green Leafy Vegetables 

• Eggs   is there anything these precious orbs cannot do? LOL

• Kale  26 mg

• Orange RAW

• Rose Hips

• Spinach  cooked 20 mg

• Turnip Greens

• Green Peas

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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