Lutein and Zeaxanthin for Healthy Skin, Too?
There’s a good amount of published research suggesting that the carotenoids (plant pigments) lutein and zeaxanthin may help to maintain vision and prevent the development of conditions such as age-related macular decline (AMD) and cataracts.
A recent study took a look at the potential benefit of lutein and zeaxanthin for skin health. Both nutrients are naturally found in the skin, and, as in the eye, are believed to have both antioxidant and light-filtering capability. In the double-blind, placebo-controlled study, researchers found that groups of individuals given oral and topical lutein/zeaxanthin were significantly less affected by exposure to ultraviolet (UV) radiation.
Specifically, after just two weeks, the groups given daily oral lutein/zexanthin supplementation (6 mg lutein, 0.6 mg zeaxanthin), topical lutein/zeaxanthin application (5% liquid), or both oral supplements and topical application, had improved their sensitivity to UV radiation by 4 times, 2 times, and 6 times, respectively.
Not only did the carotenoids protect the study participants’ skin from UV radiation damage, but the nutrients also improved the lipid (fat) content, hydration, and elasticity of the skin.
Sun exposure is the primary way for people to get the extremely important and often deficient vitamin D. At the same time, too much sun exposure can damage the skin. Good intake of lutein and zeaxanthin may help to offset this potential risk.
Sources of Lutein & Zeaxanthin
Leafy green vegetables (e.g., spinach, kale, collards) are the food sources highest in lutein and zeaxanthin, with broccoli, peas, squash, pumpkin, brussel sprouts, and yellow corn also providing significant amounts. Egg yolks also contain significant and perhaps even more bioavailable amounts of lutein and zeaxanthin than found in leafy greens, as the nutrients are naturally paired with fat and not bound to the plant matrix. Both lutein and zeaxanthin are available in supplement form, as well.
In order to be absorbed into the body, you need to eat the nutrients, whether in food or supplement form, with some fat (e.g., olive oil), as carotenoids are fat-soluble.
Getting adequate intake of carotenoids, such as lutein and zeaxanthin, is one of several steps you can take to ensure healthy skin. You can learn more about getting help putting together a program for healthy skin here.
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Direct Link Between Cancer Prevention and Vitamin D Levels
Image: dry-skin.net
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