When most people hear the word “inflammation,” they think of the redness and swelling on their skin that results from a cut or scrape.

However, inflammation can also occur inside the body and can lead to chronic conditions such as arthritis, heart disease, and even cancer. Fortunately, there are several ways to combat inflammation and one of them is by incorporating foods that contain lutein into your diet.

What is Lutein?

Lutein is a type of carotenoid, a naturally occurring pigment found in brightly colored fruits and vegetables. It is specifically found in green leafy vegetables such as kale, spinach, and collard greens.

Lutein is also commonly found in egg yolks and some types of seafood such as salmon and shrimp.

The Anti-Inflammatory Powers of Lutein

Lutein has been shown to have strong anti-inflammatory effects on the body. Inflammation is a natural response to injury or infection, but when it becomes chronic, it can lead to a range of health problems.

Lutein helps prevent chronic inflammation by reducing the production of inflammatory molecules called cytokines. It also helps to neutralize free radicals, which can cause inflammation.

Additionally, lutein has been found to protect the body against oxidative stress, a condition that occurs when there is an imbalance between free radicals and antioxidants in the body.

How to Incorporate Lutein into Your Diet

To reap the benefits of lutein, it’s important to incorporate foods that contain this carotenoid into your diet. Some of the best sources of lutein include:.

Kale
Spinach
Collard greens
Egg yolks
Broccoli
Brussels sprouts
Green peas
Avocado
Cucumber
Salmon
Shrimp

You can add these foods to your meals in a variety of ways. For example, you can:.

Make a salad with kale or spinach
Add broccoli or Brussels sprouts to your stir-fry
Make an omelet with egg yolks and spinach
Roast salmon for dinner
Snack on cucumber slices with avocado dip

It’s important to note that cooking can affect the amount of lutein in foods. For example, boiling kale or spinach can reduce the amount of lutein available in the food.

However, steaming or sautéing these vegetables can help preserve the lutein content.

The Bottom Line

Incorporating lutein-rich foods into your diet can help reduce inflammation and protect against chronic disease. Some of the best sources of lutein include green leafy vegetables, egg yolks, and certain types of seafood.

By incorporating these foods into your meals, you can reap the benefits of lutein and enjoy improved health and well-being.