Have you ever thought about how nutrition affects your eyes?  Many people neglect to think about them as much as they think about losing that excess weight or achieving other health goals.

There are two nutrients in particular that act as a natural shield that can protect our eyes from the sun’s harmful rays and the risk of macular degeneration, cataracts, and other eye issues – lutein and zeaxanthin.

Eye health affects everyone

Most people start struggling with focusing after the age of 40 due to a gradual hardening of the lens inside the eye called presbyopia.  This condition tends to advance as we age and the lens of the eye is no longer as flexible to adjust and accommodate to various distances of sight (focal lengths).

Do you need one pair of glasses for most tasks, but another pair for intermediate ranges such as working on a computer or reading a book?  This is often the first sign of the onset of presbyopia.

Are you reading this article on a smartphone?  Between the extra small text displayed on smartphones and the fact that people hold their smartphones closer than they hold a book or magazine, presbyopia is becoming more common and is being diagnosed at earlier ages.

There are other conditions that, while also considered age-related, fit more into the category of eye disease than presbyopia does.  Cataracts are the clouding of the normally clear lens of the eye that causes blurry vision. Cataracts develop slowly over time and the Mayo Clinic estimates that about half of Americans have some degree of cataract formation by the time they reach 65.

Age-related macular degeneration (AMD) is another example and is even more serious.  AMD is a debilitating condition that results in wavy, then blurred, and finally a total loss of vision in the center of the visual field.

According to the National Eye Institute, AMD is the leading cause of blindness in American seniors.  Fortunately, studies show that lutein and zeaxanthin are highly effective in helping to prevent and reduce the symptoms associated with these eye disorders.

What are lutein and zeaxanthin?

Lutein and zeaxanthin are carotenoids that naturally provide yellow and red coloring to vegetables and other plants.  But the purpose of lutein and zeaxanthin is not just to give plants color; they protect them from excess light damage that can occur when they get too much sunlight.

Lutein and zeaxanthin are powerful antioxidants, much like vitamin C or beta carotene, which are important for preventing the oxidation of molecules in the body that leads to damaged DNA, proteins, and cell membranes.  Lutein and zeaxanthin are found in the eye’s macula, the sensitive part of the central retina that is responsible for visual clarity and seeing color.  Just like with plants, they play a contributing role in protecting the eyes from harmful ultraviolet light from the sun.

How can lutein and zeaxanthin help?

Supplementing with lutein and zeaxanthin can help relieve some of the common symptoms of presbyopia.  For instance, some people with presbyopia struggle with contrast sensitivity.  Contrast sensitivity is a measure of visual function when the contrast between objects and their background is reduced (such as in situations of low light, fog or glare).

Those with subpar contrast sensitivity may get tired eyes when reading or watching television, and may struggle with night driving.  This symptom can also make it harder to use computers, but one study found that long-term computer users who supplemented with 12 mg a day of lutein saw significant improvements in contrast sensitivity.

Cataracts and age-related macular degeneration

Although the researchers note that eating the kind of healthy diet that includes lutein and zeaxanthin would likely give you other nutrients that help keep the eyes healthy, the study looked at women aged 50-79 and found that those with high intake of lutein and zeaxanthin had a 23% lower prevalence of cataracts.  The American Optometric Association also recommends lutein and zeaxanthin for cataract prevention because of their roles as antioxidants that keep the lens of the eyes clear.

Age-related macular degeneration appears to be the most serious eye condition that lutein and zeaxanthin can help with, and there is a robust amount of scientific evidence demonstrating its effectiveness.  A long-term, comprehensive study from The Journal of the American Medical Association: Ophthalmology concluded that a high intake of well-absorbed lutein and zeaxanthin is associated with a long-term reduced risk of advanced AMD.

Another study, found that those with early AMD who consume lutein and zeaxanthin daily improved their night driving and the sharpness of their vision.

Where to get lutein and zeaxanthin

Unfortunately, the body cannot produce its own lutein and zeaxanthin.  But since they give green and yellow vegetables their colors, it makes sense that these would be the best dietary source.

Spinach, corn, green peas, and kale are some of the most common examples of foods containing lutein and zeaxanthin.  There is no official recommended daily intake of these important antioxidants, but most studies show significant benefit in getting at least 10 mg of lutein and 2 mg of zeaxanthin each day, according to the American Optometric Association.

You would have to consume approximately 1 cup each of raw spinach, corn, green peas, and broccoli each day to get the proper amount to maintain good eye health.

Supplementation can keep eyes sharp

For those just looking to get the right amount of lutein and zeaxanthin to preserve good eye health, Pure Encapsulations’ Lutein/Zeaxanthin provides the right amount to meet your daily needs.  If you would like to go a step further, I would consider looking at Macular Support Formula.  It contains the same amount of lutein and zeaxanthin, but also features a complex of other potent eye health nutrients such as vitamins A and C, bilberry and grape seed extracts, and lycopene.

Studies have also shown that Omega-3 fatty acids (fish oil) are also important for eye care.  This combination provides protection from harmful oxidants that can accumulate in retinal tissues and maintains the health of the optical lens.

We hope this slide show was helpful and informative.  Should you have questions, or suggestions, please feel free to fill out our Ask the Doctor form found at the Doctors Corner.

Yours in health,

Dr. Gregg Gittins

www.oakwaynaturals.com