Everyone is scrambling to learn more on how to keep their brain healthy as we age.  Food choices have been one part of the puzzle that now seems more plausible than ever to be a key factor in improving cognitive function.

What is lutein?

An antioxidant carotenoid called lutein also classified as xanthophylls, appears to have a special role in boosting brain health.  Xanthophylls are the yellow-orange plant pigments found in various foods.

It’s been known for some time that lutein is strongly associated with maintaining eye health and reducing the risk of age-related macular degeneration.  Regular consumption of lutein may also decrease the incidence of cataracts according to the American Optometric Association.  Lutein concentrates in the macula or central region of the retina, where they filter blue light, acts as an antioxidant and helps maintain the health of the macula.  The more lutein in the macula the better as this predicts the density of the macular pigment which is better for eye health.

Lutein and the brain

How lutein is good for the brain has to do with the fact that lutein from food is able to cross the blood brain barrier taking the same route to the retina and the brain.  The brain essentially absorbs more lutein than it does other carotenoids such as beta-carotene and lycopene. 

The higher the macular pigment density, the higher the lutein content is in not only the eyes but also the brain.

Dr. Elizabeth Johnson, a scientist in the Antioxidants Research Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, has studied the effect of lutein on the brain for a while.  Studies have shown that a lutein-rich brain is associated with improved scores on a wide range of cognitive measures including executive function, language, learning and memory. 

Over-the-counter lutein plus DHA supplements are available to use for increasing lutein concentration.  However food choices are by far the better route to go as studies show certain foods increase macular density more than a supplement.  The delivery of nutrients from food is a complex system and is not replicated by nor replaced by taking a supplement.

Lutein-rich foods

At this time, there are no current guidelines for the recommended intake of lutein.   Based on research, a suggested daily intake of at least 6 milligrams of lutein may reduce age-related macular degeneration and improve brain functioning.  The average adult gets less than 2 milligrams per day. 

The best source of lutein is spinach which contains close to 30 milligrams of lutein, the maximum amount present in any food, according to the USDA National Nutrient Database.

Out of all fruits, avocados contain the highest amount of lutein.

Eggs are another good source of lutein as one large egg yolk contains 252 micrograms of lutein.  When the hens are fed a diet which includes yellow corn, alfalfa meal, corn-gluten meal, dried-algae meal or marigold-petal meal, xanthophylls are deposited in the yolks.  Because of the yolk’s fat content, the yolk’s lutein is more easily absorbed by the body than the lutein from other sources. 

Lutein is found in other colorful fruits and vegetables such as kale, collards, broccoli, turnip greens and mustard greens containing anywhere from 8 to 25 milligrams of lutein per serving.  Making it a habit to consume these foods each day is recommended.