Lutein is an antioxidant, a pigment found in plants, especially in dark green vegetables, and also in pistachio nuts, avocados and egg yolks. Many people with atherosclerosis (hardening of the arteries) have low-grade chronic inflammation that is linked to an increased risk of heart attack. A research group at Linkoping University in Sweden has studied the ability of lutein to dampen inflammation in immune cells in patients with coronary artery disease. They also showed that lutein can be stored in immune cells, which means that it is possible to build up a reserve of lutein in the body.
In a new study the Swedish researchers investigated which method of food preparation is the best way of obtaining lutein. They chose to study spinach, which contains comparatively high levels of lutein and is eaten by many people. Since lutein is degraded by heat, they suggest eating spinach in the form of a smoothie, or finely chopped salad. They also found that adding fat will increase the solubility of the lutein in the fluid of the smoothie. Although they suggest adding cream, a healthier choice could be adding avocado and/or pistachio nuts to the smoothie or the salad..
My experience with spinach smoothies has been that they are more easily digested if sipped slowly throughout a few hours rather than all at once.
This study from Linkoping University was published in Food Chemistry,2019, 277:573.
Recent studies from the University of Illinois, published in the journal Frontiers in Aging Neuroscience, have shown that lutein seems to be associated with cognitive benefits. It also plays an important role in the prevention of age-related macular degeneration.
The take-home message here – get out your blender and see what you can do to make your green smoothie as delicious as possible. I usually add a few raisins for sweetness. (Remember they are good for your teeth!). If you don't have a blender, try a finely chopped salad with spinach and/or kale. An olive oil dressing will provide the needed fat.
Sadja Greenwood, MD, MPH Leave me a message and I’ll answer you.
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