Is lutein a Magic Bullet for cognition?
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If we summarize:
Lutein and zeaxanthin in the eye (6 mg).
Vitamin E and b-carotene for vessel membranes (2 x 4mg) Vit E inside, B-carotene outside. (1)
Mainly lutein and carotenoid for the brain (+ lycopene).
Lycopene for prostate.
Note: I won’t take any supplement for B-carotene: No need and could be problematic if you smoke.
Useful info (in French, translator needed):- Vit E et peroxydation des membranes
http://mirzoune-ciboulette.forumactif.org/t642-vitamine-e-et-peroxydation-des-membranes#5645
Caution: - For vit E: at least 2 tocos. Too much of a good thing is bad.
- Polyphenols modify the microbiota. In cure, ok.
- Vit E et peroxydation des membranes
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Eat lots of eggs daily
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@bio3nergetic Raw or boiled?
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@PrinceTrebata Egg yolks raw, whites very well cooked.
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@PrinceTrebata said in Is lutein a Magic Bullet for cognition?:
@bio3nergetic Raw or boiled?
This question is relevant to vegetable sources of lutein as well.
Peatbot: Green leafy vegetables can be healthy, but there are some considerations to keep in mind. They are important sources of magnesium and vitamin K, and when cooked, they can provide a favorable balance of minerals such as magnesium, potassium, and calcium. Cooking is important because raw greens contain cellulose that encloses nutrients, making them inaccessible to our enzymes. Cooking breaks down the cellulose, making the nutrients more digestible.
However, raw leafy greens contain defensive chemicals that can block digestive enzymes, which can be problematic for some people. Cooking these vegetables thoroughly can help break down these toxins. Additionally, some leafy greens, like spinach, contain oxalic acid, which can interfere with calcium absorption.
Overall, while green leafy vegetables can be a healthy part of the diet, cooking them can enhance their nutritional benefits and reduce potential digestive issues.
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@DavidPS said in Is lutein a Magic Bullet for cognition?:
Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan (2014)
While there is no recommended dietary intake for **lutein, intakes of approximately 6 mg/d have been associated with a decreased risk of age-related macular degeneration. The current intakes of lutein among adults fall well below this level, with average intakes of <2 mg/d for both men and women. Only men in the 99th percentile of lutein/zeaxanthin intake and women in the 95th percentile meet the dietary intakes that have been related to decreased risk of age-related macular degeneration. Therefore, there is a dietary gap between the intakes believed to be of benefit and the intakes being consumed. Increasing dietary lutein intake through healthy food choices could be an important public health strategy for reducing the risk of visual or cognitive impairment.
If a carnivore who wants to mono source all of their lutein from eggs, it looks like 30 eggs per day for the rest of their life would keep them in the zone (>6 mg/d).
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@DavidPS another W for eggs
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@DavidPS That's for hard boiled though I'm pretty sure high temps decrease lutein
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Typical loss of Lutein+Zeaxanthin (as compared to raw food): 5% Freeze, 50% Dry, 25% Cook, 35% Cook+Drain, 10% Reheat.
Source: Nutritional Effects of Food Processing
http://nutritiondata.self.com/topics/processing
Freezing, Drying, Cooking, and Reheating.
Note: the results are often variable. -
@LucH - thank you, this is very useful information.
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@asterbolic - A 25-35% reduction in lutein will still require lot of raw eggs every day to meet the 6 mg/d level. Only men in the 99th percentile of lutein/zeaxanthin intake and women in the 95th percentile meet the dietary intakes that have been related to decreased risk of age-related macular degeneration and cognitive impairment.
There are several safety issues with eating raw eggs. Is Eating Raw Eggs Safe and Healthy?
Since raw eggs deplete biotin, see also
Is Biotin as Good as Advertised for Your Hair Loss?
