Lutein and Zeaxanthin and Eye Health

Lutein and Zeaxanthin and Eye Health

Source: http://www.nhstaysideadtc.scot.nhs.uk/MDS%20Nutrition%20and%20the%20eye.pdf

More recently, interest has grown into the effect
of the antioxidant lutein (pronounced loo-teen),
a carotenoid (pigment) found in high quantities
in green leafy vegetables.

Lutein, with zeaxanthin
(pronounced zay-a-zan-thin), forms the macular
pigment, absorbing potentially damaging blue
light and free radicals.

This in turn relieves
oxidative stress – a state in which free radical
generation compromises the ability of the
antioxidant defence system to neutralise their
reaction before they cause damage to cells.


Meso-zeaxanthin (MZ) is another carotenoid that
scientists think is formed from lutein within the
retina. There is little evidence at the moment to
suggest that supplementing with MZ is any better
than supplementing with lutein.

Some studies have shown that lutein can also
increase the density of the macular pigment – an
important yardstick for the health of the macula –
while other research indicates that early damage
to the macula may be slowed by supplementing
the diet with lutein.

The human body is unable to manufacture lutein
so it has to be obtained from food or supplements.
Taking 10mg of lutein every day was found by a
randomised controlled trial to have a positive
effect, so this is generally considered to be the
minimum amount needed. However the European
average daily intake is just 2.2mg a day.

While research into the potential benefits of lutein
is continuing, experts agree that you should eat a
healthy balanced diet which includes plenty of
green leafy vegetables and make sensible lifestyle
changes, such as stopping smoking, which will
boost general health and help reduce your risk of
developing AMD.

4
Lutein and zeaxanthin can be found naturally in
vegetables and fruit. For example, lutein can be
found in yellow and orange peppers, Brussels
sprouts, sweetcorn, green peas, mango, bilberries
and green leafy vegetables such as kale, all cabbage,
winter greens, spinach, chard and broccoli. The
vegetables should be cooked as this increases
‘bioavailability’ (how easy it is for the digestive
system to extract the lutein). Kale however, which
is by far the best source of lutein, has good
bioavailability even without cooking.

Zeaxanthin can be
found in orange and
yellow fruits, sweet
peppers, broccoli,
sweetcorn, Romaine
lettuce, spinach,
tangerines, oranges
and eggs. Many of
these overlap with
food types in which
vitamins A, C and E,