Looking to protect the eyes against degenerative conditions such as cataract and age-related macular degeneration (AMD)? The carotenoids lutein and zeaxanthin may be the eye-friendly nutrients you need, according to Samara Felesky-Hunt. In an article in the Calgary Herald, the registered dietitian reviewed the state of the research on the xanthophylls and suggestions on how to get more in the diet.
On the research side, she noted the Eye Disease Case Control Study found individuals who consume high levels of lutein and zeaxanthin have a reduced risk of AMD; other studies report high dietary intakes of lutein can drop the risk of developing AMD by 40 to 65 percent. In addition, studies show high intake of lutein plus zeaxanthin can reduce the risk of developing cataracts by 20 to 50 percent.
Consuming 6 mg/d to 15 mg/d is advisable, and increasing intake can have a fast benefit, as eating lutein-rich foods can increase macular pigment density in as little as four weeks. These carotenoids are found together in many foods, including dark green leafy vegetables, peppers, squash and corn. As lutein and zeaxanthin are fat-soluble nutrients, their bioavailability is increased when consumed with fats. Also, supplements can deliver lutein and zeaxanthin together or singularly.