Lutein and Zeaxanthin: vision benefits

Good nutrition is essential to maintain the health and function of the eyes. Two important nutrients which can help achieve this are Lutein and Zeaxanthin. They help reduce the risk of Macular degeneration and Cataracts.

Humans derive zeaxanthin and lutein from a plant diet. They are both xanthophyll carotenoids contained within the retina of the eye. Zeaxanthin predominates within the central macula, whereas lutein predominates within the peripheral retina. They are found in high quantities in green leafy vegetables such as spinach and kale.

In nature, lutein and zeaxanthin modulate excess light energy to prevent damage to plants from too much sunlight, especially from high-energy light rays called blue light. As in plants, Lutein and zeaxanthin appear to have important antioxidant functions in the eyes and the rest of the body. They help keep the eyes safe from oxidative stress and the high-energy photons of blue light. Along with other natural antioxidants, these important pigments guard the body from damaging effects of free radicals, which are unstable molecules that can destroy cells and play a role in many diseases.

The AREDS2 Study revealed a 10 to 25 percent reduced risk of AMD progression in participants with early signs of macular degeneration. These participants took a nutritional supplement that contained 10 mg lutein and 2 mg zeaxanthin (and no beta-carotene) every day for the 5-year study period.  It is unknown at this time whether supplements have the same effect as lutein and zeaxanthin obtained through food sources. The following table shows the foods with the highest concentration of Lutein and Zeaxanthin.

FOODS CONTAINING LUTEIN AND ZEAXANTHIN

Source:  USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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