Lutein is a carotenoid (a group of antioxidants) that protects the eye from light damage, aging and other health problems. It is found in brightly colored foods like dark leafy greens, fruits and vegetables. It is believed to help prevent eye conditions like macular degeneration and cataracts, skin disorders and cancer including colon or breast cancer, type 2 diabetes and heart disease. It may also improve cognitive performance. Lutein is known as the “eye vitamin” and many people get it through multivitamin supplements and fortified foods or beverages. However, it is important to consume lutein in a healthy diet for maximum benefit.
A recent study published in the journal Nutrition & Metabolism showed that a combination of lutein and zeaxanthin, when taken three times per week, inhibited diabetic retinopathy (blinding eye disease) in patients with type 2 diabetes and maintained normal retinal function. This is one of the first studies to link dietary intake of these natural carotenoids to protection against the onset and progression of diabetes-related eye disease.
In the human body, lutein binds to a carotenoid called zeaxanthin in the macula and enhances its ability to filter out harmful ultraviolet rays from the sun. This helps to protect the retina from UV radiation-related damage and slows down the onset of age-related macular degeneration and cataracts.
Studies show that a high dietary intake of lutein and zeaxanthin can significantly reduce the risk of developing cataracts and other eye diseases. Lutein and zeaxanthin are considered safe to take in supplement form, but it is best to consult your doctor for recommendations.
Some multivitamins and so-called “eye vitamin” products contain small doses of lutein, usually in the range of 2 mg or less. It is also available as an individual supplement containing 10-20 mg, often paired with the related nutrient zeaxanthin. However, the best way to get these nutrients is through a well-balanced diet of naturally rich foods.
For example, a lutein-rich salad could consist of roasted butternut squash, a variety of leafy greens (such as spinach, kale and lettuces), yellow/orange peppers and chopped pistachios dressed in olive oil. This meal provides a whopping 689 ug of lutein and zeaxanthin.
A doctor can perform a test to measure macular pigment optical density, or MPOD, in order to identify if your level of lutein and zeaxanthin in the eyes is low enough to increase the risk of eye disease. This test is also used to determine if you require more protective nutrients in the diet. If your MPOD is below a certain threshold, nutritional supplements of lutein and zeaxanthin are recommended. The most common lutein and zeaxanthin supplements are derived from marigold flowers and red peppers.