Two Most important eye nutrients for Healthy Eyes
Lutein and Zeaxanthin
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Best sources of lutin and Zeaxanthin. |
Nutrition is the best way to prevent or delay the
progression of any disease. Carotenoids i.e. lutein (pronounced loo-teen) and
zeaxanthin (pronounced zee-uh-zan-thin), are antioxidants that are located in
the Lens and macula of both eyes.
Many studies has shown that these two antioxidants help to reduce the risk of chronic eye diseases like Cataracts, and AMD. Recent studies have shown, another anti-oxidant called meso-zeaxanthin as a vital component of the macula and is not found in food. The retina thus transforms the ingested lutin to make this anti-oxidant. Along with keeping the eyes healthy, lutin protects against deposition of faatty molecules in arteries that cause heart diseases.
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Macular Degeneration |
Many studies has shown that these two antioxidants help to reduce the risk of chronic eye diseases like Cataracts, and AMD. Recent studies have shown, another anti-oxidant called meso-zeaxanthin as a vital component of the macula and is not found in food. The retina thus transforms the ingested lutin to make this anti-oxidant. Along with keeping the eyes healthy, lutin protects against deposition of faatty molecules in arteries that cause heart diseases.
How do they work?
Lutein and Zeaxanthin function by absorbing the harmful
sunlight i.e. Ultraviolet rays of light. They absorb wavelengths ranging from
400-500 nanometers (Violet to Green). This causes them to appear yellow in colour.
Note: Macula of the eye
also called “Macula lutea” in latin, where “macula” means to spot and “lutea”
means yellow.
What research and studies show?
Amount of lutin and zeaxanthin present in the macular area
is measured in terms of Macular Pigment Optical
density(MPOD) which is the biomarker for prediction of retinal vision
problems. Thus, higher the MPOD, lesser is the chances of AMD says “Research
published in Nutrition & Metabolism” and “Two studies published in
Investigative Ophthalmology and Visual Science”
The lens needs to be clear to focus light on the retina.
Any opacity in a lens is caused by oxidation. To prevent it, a diet rich in lutein
and zeaxanthin is necessary. They neutralize the free radicals in the lens, preventing
the oxidation and thus preventing cataracts.
In a study published in the journal
Optometry, participants with early AMD who consumed 8 mg per day
of dietary zeaxanthin for one year improved their night driving and their
visual acuity improved an average of 1.5 lines on an eye chart. Many other
studies claim lutein and zeaxanthin improves the visual performance in AMD patient.
How much should you eat?
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Egg is a wonderful source of Lutin |
As lutin and zeaxanthin is not formed by our body, we need to eat them in regular basis. Recommended daily dose for optimal for healthy eyes of lutein are 10 mg per day and 2 mg per day for zeaxanthin but higher dose is not yet set. There is no toxic side effects of these unlike carotenes, over dose which could cause carotenemia (Harmless yellowing of the skin). The condition could be confused with jaundice though. The Lutin supplement available in the market is mostly prepared from Marigold flower but eating raw Marigold is probably not a good idea. Zeaxanthin supplement is prepared from Red Peppers.
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The raw material used for Lutein and zeaxanthin supplement |
Sources and Servings:
The major sources of lutin and zeaxanthin are Kale, Spinach,
collards, Mustard Greens, Green peas, Sweet corn, broccoli, Egg, Orange, Sun
dried Peppers etc.
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Kale is the powerful source of lutein |
Food serving per
cup( 236.588mg
us standard)
|
Lutein and Zeaxanthin(mg)
|
Kale (cooked)
|
23.8
|
Spinach(cooked)
|
20.8
|
Collards(cooked)
|
14.6
|
Spinach(Raw)
|
3.8
|
corn
|
2.2
|
Green peas(Raw)
|
2.2
|
Broccoli
|
1.6
|
Green peas
|
0.8
|
Eggs
|
0.15
|
Orange(Medium)
|
0.2
|
Reference - USDA Nutrient Database(2009)
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