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叶黄素 & 玉米黄素

Benfits of Lutein & Zeaxanthin
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叶黄素 & 玉米黄素

叶黄素,别名植物黄体素、万寿菊花素,是一种类胡萝卜素,其同分异构体包括玉米黄素和內消旋-玉米黄素 1。市场上的叶黄素和玉米黄素大多数从万寿菊(Tagetes erecta)中萃取 2,3。叶黄素和玉米黄素也可从蔬菜绿叶(如羽衣甘蓝、菠菜和孢子甘蓝)、甜玉米、蛋黄、鳄梨、奇异果中获得 1

叶黄素在植物组织中通常以叶黄素酯的形式存在。这叶黄素酯会在人体内自然水解成游离叶黄素,且光、热稳定性强于游离叶黄素,与游离叶黄素具有相等的生物药效率 3,4。叶黄素和玉米黄素不能通过自身合成,但可通过食物和保健品摄取。

有趣知识

这两种类胡萝卜素高度集中在人的眼睛和大脑中,占80%到90% 1。 它们是神经视网膜和晶状体中唯一的类胡萝卜素。 这两种类胡萝卜素不像维生素原A类胡萝卜素(例如α-胡萝卜素、ß-胡萝卜素和ß-隐黄质)那样具有维生素A活性 1

健康益处

1. 促进及保健视力

  • 叶黄素和玉米黄素大量聚集于黄斑部(视网膜的一部分),它们是有效的抗氧化剂,有助吸收蓝光,从而保护视网膜免受其伤害,减少散射光 5,6
  • 研究表明,补充叶黄素和玉米黄素可以提高视力和对比敏感度,减轻那些因年龄或眼疾相关的视觉问题 1
  • 这两种类胡萝卜素还有助于预防年龄相关性黄斑病变、核性白内障、青光眼和糖尿病视网膜病变 5,6

2. 改善认知功能

  • 叶黄素和玉米黄素已被证明能提高视觉信息加工速度和视觉-运动行为 1,7。 研究表明,补充叶黄素明显改善了老年女性的一些认知功能,如言语流利度、记忆分数和学习效率 5。 体外研究还显示叶黄素拥有预防阿尔茨海默病的潜能 5

3. 保护心血管健康

  • 研究表明,补充叶黄素有显著的降低低密度脂蛋白胆固醇和甘油三酯水平 5
  • 摄入高剂量的叶黄素有助于改善心血管健康,降低冠心病和中风的风险 5

4. 摄入高剂量的叶黄素有助于改善心血管健康,降低冠心病和中风的风险5。

  • 叶黄素和玉米黄素具有光保护作用及很强的抗氧化特性,可减少色素沉着,促进皮肤美白,改善皮肤健康状况 8
建议每日剂量

建议每日补充 5-20 毫克的叶黄素及 1-4 毫克的玉米黄素。 美国眼科研究所则推荐叶黄素与玉米黄素的黄金比例为 5:1,以利于眼睛的健康 9

参考

1. Mares, J. (2016). Lutein and Zeaxanthin Isomers in Eye Health and Disease. Annu Rev Nutr, 36, 571-602. doi: 10.1146/annurev-nutr-071715-051110

2. Šivel, M., Kráčmar, S., Fišera M Klejdus, B., & Kubáň, V. (2014). Lutein Content in Marigold Flower (Tagetes Erecta L.) Concentrates Used For Production of Food Supplements. Czech Journal Of Food Sciences, 32(6), 521-525. doi: 10.17221/104/2014-cjfs

3. Gombač, Z., Črnivec, I., Skrt, M., Istenič, K., Knafelj, A. K., Pravst, I., & Ulrih, N. P. (2021). Stabilisation of Lutein and Lutein Esters with Polyoxyethylene Sorbitan Monooleate, Medium-Chain Triglyceride Oil and Lecithin. Foods (Basel, Switzerland), 10(3), 500. https://doi.org/10.3390/foods10030500

4. Bowen, P. E., Herbst-Espinosa, S. M., Hussain, E. A., & Stacewicz-Sapuntzakis, M. (2002). Esterification does not impair lutein bioavailability in humans. The Journal of nutrition, 132(12), 3668–3673. https://doi.org/10.1093/jn/132.12.3668

5. Buscemi, S., Corleo, D., Di Pace, F., Petroni, M. L., Satriano, A., & Marchesini, G. (2018). The Effect of Lutein on Eye and Extra-Eye Health. Nutrients, 10(9), 1321. https://doi.org/10.3390/nu10091321

6. Li, L. H., Lee, J. C., Leung, H. H., Lam, W. C., Fu, Z., & Lo, A. (2020). Lutein Supplementation for Eye Diseases. Nutrients, 12(6), 1721. https://doi.org/10.3390/nu12061721

7. Bovier, E. R., Renzi, L. M., Hammond, B. R (2014). A Double-Blind, Placebo-Controlled Study on the Effects of Lutein and Zeaxanthin on Neural Processing Speed and Efficiency. PLoS ONE, 9(9): e108178. doi: 10.1371/journal.pone.0108178

8. Juturu, V., Bowman, J. P., & Deshpande, J. (2016). Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial. Clinical, cosmetic and investigational dermatology, 9, 325–332. https://doi.org/10.2147/CCID.S115519

9. AREDS2 Research Group, Chew, E. Y., Clemons, T., SanGiovanni, J. P., Danis, R., Domalpally, A., McBee, W., Sperduto, R., & Ferris, F. L. (2012). The Age-Related Eye Disease Study 2 (AREDS2): study design and baseline characteristics (AREDS2 report number 1). Ophthalmology, 119(11), 2282–2289. https://doi.org/10.1016/j.ophtha.2012.05.027

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