Carotenoids Lutein and Zeaxanthin Offer More Than Just Eye Protection
In the quest for maintaining good health, certain antioxidant-rich foods have gained significant attention, and among them, lutein and zeaxanthin stand out for their eye-health benefits. These carotenoids, discovered by the American scientist George Wald, who won the Nobel Prize in Physiology for his work on the visual processes in the eye, have been found to support eye health and guard against macular degeneration.
Lutein and zeaxanthin are degraded by heat, so consuming them in their most natural state is beneficial. Including them in a smoothie, along with a little fat to aid the release of lutein from foods like spinach, is a good way to incorporate these antioxidants into your diet.
One of the key ways lutein and zeaxanthin protect the eyes is by acting as a natural sunscreen, neutralising free radicals caused by UV and blue light. They also lower the inflammatory effects of LDL "bad" cholesterol on artery walls, reducing the risk of heart problems that occur when arteries get stiff from buildup.
The macula, a vital part of the eye responsible for fine-detailed vision, is particularly susceptible to free radical damage due to its high oxygen consumption, constant exposure to light, especially blue light, and the generation of reactive oxygen species (ROS) as byproducts of metabolism. This environment leads to oxidative stress, a major risk factor for damage.
Lutein and zeaxanthin work as antioxidants to protect the eyes from harmful free radicals, depositing themselves directly into neural tissues, including the brain. Consuming very little of these antioxidants, your body puts them to work to reduce more urgent inflammatory and oxidative damage in the body, rather than sending them to the eyes to play a preventive role.
Studies have shown that maintaining optimal levels of lutein in the brain keeps you cognitively young and decreases the risk for osteoporosis. Furthermore, these antioxidants have been linked to a seven percent decrease in dementia risk for every increase of one standard deviation in lutein and zeaxanthin levels.
In addition to eye health benefits, lutein and zeaxanthin may also prevent other eye diseases such as cataracts, diabetic retinopathy, retinal detachment, and uveitis. The American Optometric Association recommends 10mg per day of lutein and 2mg per day of zeaxanthin for optimal eye health.
References:
- Age-Related Eye Disease Study (AREDS)
- American Academy of Neurology study
- Lutein and zeaxanthin-rich foods
- The macula's susceptibility to free radical damage
- Lutein and zeaxanthin's role in protecting the eyes from free radicals
- Lutein and zeaxanthin's effects on inflammation and oxidative stress
- Lutein and zeaxanthin's antioxidant effects on the skin
- The importance of lutein and zeaxanthin in maintaining cognitive function and decreasing the risk for osteoporosis
- The role of lutein and zeaxanthin in preventing other eye diseases
- The recommended daily intake of lutein and zeaxanthin for optimal eye health (American Optometric Association)
- Maintaining good heart health is linked to consuming optimal levels of lutein and zeaxanthin, as they help to reduce the risk of heart problems by lowering the inflammatory effects of LDL "bad" cholesterol on artery walls.
- Apart from eye health, lutein and zeaxanthin may also offer benefits for brain health, as studies have shown that maintaining optimal levels of lutein in the brain keeps one cognitively young and decreases the risk for osteoporosis.
- Nutrition and wellness are crucial for skin health, and lutein and zeaxanthin have been found to have antioxidant effects that can protect the skin against oxidative stress.
- Incorporating lutein and zeaxanthin supplements into a health-and-wellness routine can support overall wellness, as these antioxidants help guard against inflammation and protect the eyes from harmful free radicals.
- Fitness-and-exercise, combined with a balanced diet rich in lutein and zeaxanthin-rich foods, can contribute to better mental health, as these antioxidants have been linked to a decreased risk of dementia.
- Regular eye exams and a proper skin care regimen are essential for maintaining good eye-health and skin-care, respectively. However, consuming lutein and zeaxanthin can provide additional protection against various medical-conditions, such as macular degeneration and oxidative stress.
