Lutein & Eye Health
Angela Marks

Did you know that 300,000 Americans are blind and an estimated 13 million have a partial loss of vision due to macular degeneration? Studies show that a carotenoid called lutein may help to wage war against this terrible disease.

What is Lutein?

Lutein (pronounced lou-teen) is one of the most common carotenoids found in the American diet. It provides the rich yellow color found in corn and egg yolks. It is also found in kale, spinach, and broccoli. The dark leafy vegetables hide the yellow pigment from the lutein. Zeaxanthin (pronounced zee-uh-zan-thin) is another carotenoid that promotes eye health and it cannot be chemically separated from lutein. This is why you cannot find zeaxanthin supplements in the health food store. All lutein supplements will contain zeaxanthin.

Eye Health

Lutein and zeaxanthin are thought to function as antioxidants and as filters that protect the underlying tissues of the eye from being damaged by wavelengths of blue light. These wavelengths can generate damaging free radicals in the eye. Both lutein and zeaxanthin are found as pigments in the human macula and retina. The retina is a light-sensitive membrane in the back of the eye that receives an image from the lens and sends it to the brain through the optic nerve. The macula is a small yellowish spot in the middle of the retina that provides the greatest visual sharpness and color perception. It is responsible for detailed vision.

Research has suggested that high intakes of lutein may reduce the risk of developing cataracts and age-related macular degeneration (AMD), which is the leading cause of blindness in Americans age 65 and older. Macular degeneration is characterized by a decrease or deterioration of the macula. However, by increasing dietary lutein, the density or thickness of the macula increases. This was discovered in a study published in the November 4, 1994 issue of the Journal of the American Medical Association which stated that the natural carotenoids, including beta carotene (5000 IU) but also lutein and zeaxanthin, have been shown to be effective in decreasing the risk and even reversing the development of age-related macular degeneration.

Good Sources of Lutein

In addition to the sources of lutein mentioned, other good sources of lutein and zeaxanthin are kiwi fruit, grapes, orange juice, zucchini, and different types of squash. Also, because lutein and zeaxanthin are fat-soluble carotenoids, it is best to prepare your vegetables with a little fat, such as olive oil. If you are taking a lutein supplement, be sure to take it with food.

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