Egg yolks are best for lutein

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Kasper
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Egg yolks are best for lutein

Post by Kasper »

Some intresting information about lutein:
A human study published in the August 2004 issue of the Journal of Nutrition shows that lutein is much better absorbed from egg yolk than lutein supplements or even spinach.
A carotenoid, lutein is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach.
Although the mechanism by which egg yolk increases lutein bioavailability is not yet known, it is likely due to the fats (cholesterol and choline) found in egg yolk. As mentioned above, lutein, like other carotenoids, is fat-soluble, so cannot be absorbed unless fat is also present. To maximally boost your lutein absorption, we suggest enjoying your spinach, whether steamed, sautéed or fresh in spinach salad, with a little olive oil and a topping of chopped hard-boiled egg. For a flavorful, quick and easy recipe featuring eggs and spinach, try our Poached Eggs over Spinach and Mushrooms.(October 11, 2004)
Beta-carotene supplements reduce blood levels of lutein, suggesting that carotenoids may compete with each other for absorption.
Supplementing your diet with pectin or other forms of supplemental dietary fiber such as guar, wheat bran, alginate, or cellulose may decrease the absorption of lutein.
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RRM
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Re: Egg yolks are best for lutein

Post by RRM »

Lutein is the sister compound of zeaxanthin.
Both are antioxidants (particularly for protecting your eyes; the eyes contain 3R,3'R-zeaxanthin, meso-zeaxanthin and lutein).
Meso-zeaxanthin is only found in fish skin. Thurnham DI
Lutein is transported to the retina by HDL (high density lipoprotein) Connor WE et al
Similar to other carotenoids, lutein and zeaxanthin get incorporated into liposomes, increasing their size and membrane rigidity,
but specifically lutein gives the membrane an elastic property. Pintea A et al
Zeaxanthin prevents oxidation of the lipid membrane. Bhosale P et al

Naturally, hens absorb lutein by consuming grasses / small green plants, which is deposited in the egg yolk.
(the eggs of a wild passerine contained lutein, cis-lutein, zeaxanthin and beta-carotene Hargitai R et al
and the eggs of an emperor penguin contained lutein and an unidentified carotenoid Speake BK et al)
Its also added to chicken feed to give the yolks and the skin of the hens a yellow color,
in as much as astaxanthin and canthaxanthin (also carotenoids) are added to the feed of farmed salmon, to color its flesh.
The most abundant carotenoids in egg yolks are lutein, zeaxanthin, canthaxanthin and beta-apo-8'-carotenoic acid ethyl ester. Wenzel M et al
More than 85% of the total carotenoids in egg yolk are lutein and zeaxanthin. Sommerburg O et al
Supplementing chicken feed with carotenoids increases egg yolk carotenoid contens. Hammershøj M
Consuming (2-4) egg yolks daily increases serum and retinal lutein and zeaxanthin Vishwanathan R, Mutungi G et al without altering the serum status of the other carotenoids, tocopherol, and retinol. Vishwanathan R et al (so, no competition here)
"Although the aggregate concentration of carotenoid in 1 egg yolk may be modest relative to other sources, such as spinach, their bioavailability to the retina appears to be high." Wenzel AJ et al
"Serum lutein 26% and zeaxanthin 38% concentrations increased after 5-wk of 1 egg/d Goodrow EF et al
"Egg yolk supplementation increased plasma lutein by 28% to 50% and zeaxanthin by 114% to 142% and plasma LDL-cholesterol concentrations by 8-11%" Handelman GJ et al.
Egg yolk consumption reduces lipid peroxidation. Fernández-Robredo P et al

Fruits also contain lutein.
The content of the major carotenoids are given in mole%. Sommerburg O et al

............................. .... Lutein and........
...................................zeaxanthin.......................
.................Neoxanthins and ....... Zeaxanthin ... Cryptoxanthins .... alpha-carotene
.....................violaxanthins .......................Lutein ........... Lycopenes ..... beta-carotene
Egg yolk ................. 8 ......... 89 ........ 54 .......35 ........ 4 ........... 0 ........ 0 ......... 0
Kiwi .....................38 ......... 54 ........ 54 ........ 0 ........ 0 ........... 0 ........ 0 ......... 8
Red seedless grapes..23 ......... 53 ........ 43 ....... 10 ........ 4 .......... 5 ........ 3 .........16
Cucumber ..............16 ......... 42 ........ 38 ........ 4 ....... 38 .......... 0 ........ 0 ......... 4
Red grape ..............27 ......... 37 ........ 33 ........ 4 ....... 29 .......... 0 ........ 1 ......... 6
Orange juice .......... 28 ......... 35 ........ 15 ....... 20 .......25 .......... 0 ........ 3 ......... 8
Honeydew .............18 ..........35 ........ 17 ....... 18 ....... 0 ........... 0 ........ 0 ........ 48
Green grapes ..........10 ..........31 ........ 25......... 7 .......52 ........... 0 ........ 0 ......... 7
Orange ..................36 ..........22 ......... 7 ....... 15 .......12 .......... 11 ........ 8 ........ 11
Apple (red delicious). 22 ..........20 ........ 19........ 1 ....... 23 ..........13 ........ 5 ........ 17
Mango ...................52 ..........18 ........ 2 ....... 16 ........ 4 ........... 6 ........ 0 ........ 20
Tomato juice ........... 0 ..........13 ........ 11 ....... 2 ........ 2 ..........57 ........12 ........ 16
Peach ................... 20 ..........13 ........ 5 ........ 8 ........ 8 ........... 0 ........10 ........ 50
Nectarine .............. 18 ..........11 ........ 6......... 6 ........23 .......... 0 ........ 0 ........ 48
Tomato (fruit) ......... 0 ............6 ........ 6 ......... 0 ........ 0 ..........82 ........ 0 ........ 12
Cantaloupe ..............9 ...........1 ......... 1.......... 0 ....... 0 ........... 3 ........ 0 ........ 87
Dried apricots .......... 2 ...........1..........1 ......... 0 ....... 9 ........... 0 ........ 0 ........ 87
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