Medically reviewed and written by Meredith Krayenhoff, Registered Dietitian. Published August 31st 2024.
Did you know that what you eat can have a profound impact on your eyesight? As we age, our eyes face increasing risks of damage and degeneration, but there's good news: certain nutrients can help protect your vision and keep your eyes sharp. Enter lutein and zeaxanthin—two powerful carotenoids that not only shield your eyes from harmful light but also enhance your visual clarity.
In this blog, we’ll uncover the science behind these essential nutrients, their remarkable benefits for eye health, and how you can easily add them to your diet for brighter, clearer vision.
Nutrition in Eye Health: Why It Matters
With increasing screen time and exposure to environmental stressors, our eyes are constantly working hard and are more vulnerable to strain and damage. While many of us take steps to care for our overall health, eye health often gets overlooked.
However, ensuring that our eyes receive the right nutrients can help protect them from age-related decline and improve visual performance. This is where lutein and zeaxanthin come in—they are two of the most effective nutrients known to support and maintain healthy vision.
Lutein & Zeaxanthin: Essential Nutrients for Eye Protection & Visual Performance
Lutein and zeaxanthin may sound complex, but these are simply two essential carotenoids found in foods like dark leafy greens, oranges, tangerines, and eggs.
Carotenoids are naturally occurring pigments that give fruits and vegetables their vibrant red, orange, and yellow colours. While humans can't produce carotenoids on their own, we rely on plants to provide these vital nutrients. Out of the 600 identified carotenoids, only a handful are part of the human diet. Among these, lutein and zeaxanthin stand out because they are uniquely concentrated in the macula—the part of the eye responsible for sharp, central vision.
Once consumed, lutein and zeaxanthin are distributed throughout various body tissues. However, their concentration in the macula is up to 10,000 times higher than anywhere else in the body, which is why their benefits for eye health are particularly significant. Let's explore how these nutrients work to protect your vision!
How do Lutein and Zeaxanthin Improve Eye Health?
"Internal Sunglasses" Effect: Natural Protection for Your Eyes
Lutein and zeaxanthin act as natural "internal sunglasses" by absorbing specific wavelengths of light that can damage our eyes. These powerful antioxidants also help reverse damage caused by sunlight, indoor lighting, and environmental pollutants. By filtering out harmful blue light and neutralizing free radicals, they provide a critical layer of protection for your vision.
Lowering the Risk of Age-Related Eye Diseases
Increasing your intake of lutein and zeaxanthin can reduce the risk of developing age-related macular degeneration (AMD) and cataracts, two leading causes of vision loss. Individuals who spend more time outdoors without proper eye protection are especially vulnerable to these conditions.
Other risk factors include older age, female gender, obesity, smoking, and a family history of eye diseases. For those in these higher-risk categories, ensuring an adequate intake of lutein and zeaxanthin is even more crucial.
Enhancing Visual Performance: Better Glare Protection and Contrast Sensitivity
Lutein and zeaxanthin absorb high energy blue lights, which reduces glare and improves contrast. What does this mean? This means they help with everyday activities like driving at night or enjoying outdoor sports. Enhanced contrast sensitivity allows you to distinguish objects from their background more easily—think of spotting a baseball in a bright sky or seeing a pedestrian on a dimly lit street.
Research has shown that individuals with higher levels of macular pigment can see up to 30% farther than those with lower levels, highlighting the practical benefits of these nutrients for eye health.
How to Get Lutein and Zeaxanthin in Your Diet
Top Food Sources of Lutein and Zeaxanthin
Because lutein and zeaxanthin are fat-soluble, their absorption is significantly enhanced when consumed with a small amount of fat. For instance, egg yolks are an excellent source of highly bioavailable lutein because they naturally contain lecithin, a type of fat that aids in absorption.
To maximize the benefits from other sources of these nutrients, it's best to pair them with a bit of healthy fat or oil. Adding a drizzle of olive oil to your salad or sautéing your greens in a little butter can help your body better absorb these eye-healthy compounds.
Food | Common Measure | Content per Measure (mg) | Amount needed to obtain 10mg of Lutein & Zeaxanthin |
Kale, cooked | 1c (130g) | 23.7 | 0.42c |
Turnip greens, cooked | 1c (144g) | 12.2 | 0.82c |
Collards, cooked | 1c (190g) | 14.6 | 0.68c |
Spinach, cooked | 1c (180g) | 20.4 | 0.49c |
Spinach, raw | 1c (30g) | 3.7 | 2.70c |
Broccoli, cooked | 1c (156g) | 1.7 | 5.88c |
Corn, cooked | 1c (210g) | 2.2 | 4.55c |
Lettuce, romaine | 1c (56g) | 1.3 | 7.69c |
Orange | 1 (131g) | 0.17 | 58.82 oranges |
Green beans, cooked | 1c (125g) | 0.89 | 11.24c |
Peach, fresh | 1 (98g) | 0.89 | 11.24 peaches |
Corn on the cob | 1 ear (77g) | 0.7 | 14.29 ears |
Carrots, raw | 1 carrot (72g) | 0.18 | 55.56 carrots |
Blueberries, raw | 1c (145g) | 0.12 | 83.33c |
Eggs | 1 lg egg (50g) | 0.17 | 58.82 lg eggs |
Corn chex cereal | 1c (30g) | 0.35 | 28.57c |
Tangerine | 1 (84g) | 0.12 | 83.33 tangerines |
Asparagus | 4 spears (60g) | 0.46 | 21.74 spears |
Mustard greens | 1c (140g) | 8.3mg | 1.2c |
How Much Lutein and Zeaxanthin Do You Need?
Supplementing with 10mg lutein and 2mg zeaxanthin daily over 4 months showed a great improvement in recovery from bright light exposure. Research indicates that a daily intake of 10 mg or more of lutein supplementation,can yield noticeable benefits. This is well below the upper limit, and there are no reported toxic effects on long-term exposure to lutein and zeaxanthin from either diet or supplements.
However, it’s quite uncommon for most people to consume enough lutein and zeaxanthin through diet alone; many people get less than 2 mg per day. As we age, the levels of these nutrients naturally decrease in our eyes, but studies show a significant increase when we boost our intake through food or supplements. Reaching the recommended amount is definitely achievable—check out the chart above for food options that can help you meet your daily target!
Practical Tips for Incorporating Lutein and Zeaxanthin into Your Diet
Incorporating lutein and zeaxanthin into your daily meals doesn’t have to be complicated. Here are some practical tips and delicious ideas to help you enjoy more of these eye-healthy nutrients:
Add More Greens to Your Meals:
Dark leafy greens like kale, turnip greens, collards, and spinach are some of the best sources of lutein and zeaxanthin. Try adding cooked greens to soups, stews, or casseroles. For a lighter option, enjoy raw spinach in salads or smoothies for a fresh, nutrient-packed boost.
Brighten Up Your Plate with Colourful Vegetables:
Vegetables like broccoli, corn, green beans, and asparagus are excellent sources of lutein and zeaxanthin. Add these veggies to stir-fries, pasta dishes, or simply steam them as a side dish. Corn on the cob is a tasty and easy way to add more of these nutrients to your diet, especially when paired with a little butter to enhance absorption.
Enjoy Fruits Rich in Eye-Healthy Nutrients:
Fruits like oranges, tangerines, peaches, and blueberries are not only delicious but also contribute to your daily intake of lutein and zeaxanthin. Snack on these fruits fresh, add them to your morning cereal or yogurt, or blend them into smoothies.
Incorporate Eggs into Your Diet:
Eggs are a versatile food that provides a highly bioavailable source of lutein and zeaxanthin. Enjoy them scrambled, poached, or boiled for breakfast, or add them to salads and sandwiches for a quick and easy meal.
Key Takeaways: Lutein & Zeaxanthin for Healthy Eyes
Supporting your eye health with the right nutrients is a proactive way to protect your vision as you age. Lutein and zeaxanthin, found in a variety of colourful fruits, vegetables, and eggs, are two of the most effective nutrients for maintaining clear and healthy eyes.
By incorporating these foods into your diet and considering supplementation if needed, you can enhance your eye health and reduce the risk of common eye diseases. Prioritizing your eye nutrition today can lead to better vision and a higher quality of life in the years to come.
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