Lutein is an antioxidant belonging to the carotenoid group, highly concentrated in the macula of the retina – the area that determines central vision and the ability to see details. The body cannot synthesize lutein on its own, so it needs to be supplemented through food or supplements when necessary.

Protects the retina from blue light damage

One of lutein's most important roles is to act as the eye's "natural filter". Lutein absorbs some high-energy blue light from the sun and electronic devices, thereby reducing the amount of harmful light reaching the retina.

Lutein's antioxidant properties also help neutralize free radicals, limiting damage to eye cells from oxidative stress – a factor contributing to many age-related eye conditions.

Broccoli and corn contain lutein, an antioxidant beneficial for the eyes. Photo: Dinh Dieu

Broccoli and corn contain lutein, an antioxidant beneficial for the eyes. Photo: Dinh Dieu

Reduces the risk of age-related macular degeneration

Age-related macular degeneration (AMD) is a leading cause of vision loss in older adults. Studies indicate that supplementing lutein with zeaxanthin can help slow the progression of AMD in some individuals, especially those with intermediate-stage disease advancing to the late stage, which can cause severe vision loss.

Helps reduce the risk of cataracts

A clouded lens causes vision to gradually blur over time. Diets rich in lutein and zeaxanthin are associated with a lower risk of cataracts. Experts suggest that lutein's antioxidant effect helps limit protein damage in the lens due to aging and oxidation.

Supports improved visual quality

Beyond long-term eye protection, lutein also contributes to improved visual function. Individuals with high levels of lutein and zeaxanthin in their retina often experience better contrast vision, reduced glare in bright light, and clearer vision in low-light conditions. These benefits are particularly useful for those who frequently drive at night or work outdoors.

Alleviates dry and tired eyes

Oxidative stress and inflammation also contribute to dry eyes. Lutein can help alleviate symptoms such as dryness, burning, or eye irritation in some individuals. By protecting the retina from blue light and reducing oxidative damage, lutein also supports reducing eye fatigue in those who frequently use computers or phones.

Experts recommend prioritizing lutein intake from foods such as spinach, kale, broccoli, peas, corn, and egg yolks. Currently, there is no daily recommended dietary allowance for lutein. Individuals who consider taking supplements for eye health should consult a doctor.

Bao Bao (Compiled)