As an antioxidant, lutein may protect the macula tissue from damaging oxidation by filtering blue light. Lutein absorbs damaging UV radiation and dissipates it harmlessly. No formal recommendations for lutein exist yet. Nutritionists use 6 milligrams per day as a good guideline, based on existing research. In raw vegetables, lutein is locked within the vegetable's cellular structure.
Cooking unlocks the cell walls and releases lutein, improving bioavailability.
Lutein is more easily absorbed when vegetables are cooked or served with a source of fat, such as cooking oil or butter. This is equivalent to at least two salad bowls of spinach per day. Only a small percentage of people consume 6 milligrams or more of lutein per day. Your body is unable to manufacture lutein. Consumption of either a balanced diet or dietary supplements are the only ways for your body to obtain lutein.