Basic Duo: Lutein and Zeaxanthin

These powerhouses provide a great starting point for your vision nutrition. Lutein and zeaxanthin (along with mesozeaxanthin) are carotenoids, a class of mostly yellow, orange, or red fat-soluble pigments, including carotenes, which give color to plant parts such as ripe tomatoes.

These macular pigments act as an internal pair of sunglasses to protect the retina from the damaging effects of UV radiation and blue light.  They support microcirculation in the tiny capillaries within the eye.  They protect the functions of the immune and anti-inflammation systems within the different regions of the eye.

They are found in the periphery of the retina (for night vision with mostly rods), the macula (center of the retina for sharp vision with rods and cones), and the fovea (the pit inside the macula with only cones) for the sharpest vision.

And, don’t forget – the eyes are part of the nerve structure of the brain – so these benefits extend to brain health.

But, most people with a normal diet have low levels of carotenoid antioxidants, so paying very close attention to a diet with lots of dark leafy greens, and supplementing is a good idea. Bioavailability is improved if the leafy greens are taken along with oil or cholesterol.¹

In general, foods rich in carotenoids include yams, kale, spinach, carrots, watermelon, butternut squash, cantaloupe, bell peppers, broccoli, romaine lettuce, tomatoes, mangoes, oranges, and apricots.

Lutein

Lutein is mostly found around the edges of the retina and is responsible for peripheral and night vision. Some lutein is in the center of the retina, and to a lesser extent in the iris and lens. Lutein is a dietary carotenoid, meaning that it can be taken in from food sources. Main food sources are dark leafy greens such as kale and spinach, as well as yellow carrots, eggs, and corn.  We recommend 1/2 cup cooked or 1 cup raw dark leafy greens every day, every meal in our Vision Diet.

Zeaxanthin

Another essential dietary carotenoid is zeaxanthin, which accumulates primarily around the edges of the retina’s center, the macula. The macula is responsible for sharp central and close-up vision. Like lutein, primary food sources are the dark leafy greens, as well as corn, eggs, and paprika.

Mesozeaxanthin

Mesozeaxanthin accumulates in the center of the macula, the fovea.  The fovea is responsible for the sharpest central vision. Mesozeaxanthin is formed directly in the retina from lutein rather than being created from food sources, so if lutein levels are insufficient, then mesozeaxanthin levels will also be insufficient.

Carotenoid benefits

• Protect against AMD. Lutein² and zeaxanthin³ help prevent the onset of macular degeneration (AMD). Retinal tissue thinning is observed in patients with AMD, and these macular pigments help to maintain macular tissue thickness.
• Protect against blue light. Lutein and zeaxanthin help protect against damaging blue light that causes oxidative stress.⁴
• Visual processing speed improvement. Macular pigment density, supported by lutein and zeaxanthin, is also significantly related to multiple measures of temporal processing speed⁵ (the maximum speed at which the visual system can detect changes), an important aspect of sensory and cognitive function.
• Protect from other eye diseases. These macular pigments are linked to a lowered risk of cataracts, diabetic retinopathy,⁶
• In utero visual system development. These carotenoids support development of the visual system in babies who are not yet born as well as throughout life.⁷
• Anti-cancer. Lutein and zeaxanthin, according to some observational studies, may possess a range of biological properties including anti-cancer actions, possibly in breast⁸ and lung cancer, as well as preventing heart disease and stroke.⁹ Lutein displays growth inhibitory and cytotoxic effects in several cancer cell lines and animal models.¹⁰
• Memory, attention, and processing speed. In a 2019 6-month, double-blind, placebo-controlled trial, these three carotenoids were linked to improvements in standard measurements of composite memory, verbal memory, psychomotor speed, processing speed, and sustained attention.¹¹
• Protect the brain. An example of the brain functionality association is that case-control studies show a link between Parkinson’s disease risk¹² and progression.¹³
• Protect the immune system. These carotenoids play an important role in the maintenance of our immune system.¹⁴

As we get older …

As we get older, our ability to absorb nutrients from food wanes for many reasons.  Having a great diet is essential, but it may not be enough.  Therefore it might be a good idea to supplement your diet with these essential vision nutrients:

Advanced Eye and Vision Support Formula – our whole food, organic, GMO-free formula with lutein and zeaxanthin.

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps -with lutein, zeaxanthin, mesozeaxanthin, and astaxanthin OR

The combo package Advanced Eye & Vision Support & Meso Plus Formula with Astaxanthin (3-mo. Combo)

Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps – this formula is whole food based, organic and GMO free  OR

Dr. Grossman’s Whole Food Combo 2-Month Special – includes 2 bottles of the Advanced Eye and Vision Support formula and 2 bottles of Dr. Grossman’s Whole Food Organic Superfood Multivitamin.

Footnotes