Lutein
Overview
Lutein is a carotenoid pigment found in dark green leafy vegetables, egg yolks, and other yellow-orange plant foods. It accumulates in neural tissues and the retina, where it provides antioxidant protection and supports visual function. Lutein exhibits neuroprotective properties through its antioxidant and anti-inflammatory effects, helping protect brain cells from oxidative damage. It has been associated with improved cognitive performance, particularly in memory, processing speed, and visual-spatial function. Like other carotenoids, lutein's absorption is enhanced when consumed with dietary fats.
Recipes
5 recipes containing this substance
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
9 foods containing this substance
Avocado
MUFA-rich fruit with vitamin E, lutein, and glutathione
Avocado Oil
MUFA-rich oil with vitamin E and lutein
Bell Peppers
High vitamin C for iron absorption and norepinephrine support
Corn
Carotenoid source (lutein, zeaxanthin) and complex carbohydrate
Egg Yolks
Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins
Eggs
Complete protein with choline, B vitamins, and phospholipids
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Swiss Chard
Leafy green rich in iron, magnesium, folate, and carotenoids
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Inflammation | Anti-inflammatory properties; supports immune regulation | |
| Oxidative Stress | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes |
References
- Carotenoids, particularly lutein, zeaxanthin, and β-carotene, play a neuroprotective role through their antioxidant and anti-inflammatory properties Johnson 2014
- Lutein and zeaxanthin have been associated with improved cognitive performance, especially in domains such as memory, processing speed, and visual-spatial function Yagi et al. 2021 Lieblein-Boff et al. 2015 Vishwanathan et al. 2014
- The bioaccessibility of carotenoids in vegetables is remarkably low—only 1-3% of the β-carotene in raw carrots is accessible for absorption Fielding et al. 2005
- Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid absorption Kindel et al. 2010 Brown et al. 2004