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Healthy eyes: why you need lutein and zeaxanthin

Healthy eyes: why you need lutein and zeaxanthin

If you want to prevent eye diseases, such as macular degeneration and cataract, a good way to start eating is to take the proper diet. You need nutrients and special foods to have healthy eyes, but special attention is given to lutein and zeaxanthin. What are they and how do they protect your eyes?

Lutein and hexanine are carotenoids, pigments that give plants a red, orange and yellow color. Among its functions is to protect plants from high-energy light rays called blue light. These substances are also highly concentrated in the macula of the eye, giving a yellowish color. In fact, the macula has the third form of carotenoids, as reported in recent studies. This pigment, called meso-zeaxanthin, is produced in the retina by licking lutein and is not present in any food source.

The benefits of lutein and zeaxanthin.

The main benefits of lutein, zeaxanthin and meso-zeaxanthin are related to the way they protect the eyes from blue light. They block the blue light of the retina, which prevents the oxidation induced by light that causes macular degeneration (AMD). They also work with other antioxidants such as vitamins C and E and beta-carotene to protect the body from free radicals that damage cells and cause many diseases.

The benefits of these three carotenoids are well documented in many well-known journals. The American Journal of Epidemiology, Ophthalmology and Ophthalmology has published research on high levels of lutein and zeaxanthin with low rates of macular degeneration. Two ophthalmological and visual science studies showed similar results, since the increase in macular pigment levels meant a lower risk of developing AMD.

In addition, an age-related eye disease study (AREDS and AREDS2) formed a daily antioxidant that contained vitamins C and E, zinc and copper, as well as lutein and zeaxanthin. It has been shown that this combination reduces the risk of progression of AMD by 10-25%. The study did not explain whether lutein and zeaxanthin also reduced the risk of cataracts.

Foods that contain luteins and zeaxanthin.

These two nutrients are rich in green and yellow vegetables, especially leafy. Boiled spinach and boiled cabbage are considered the best sources. They are also found in non-vegetarian sources, especially egg yolks. However, the best concentration of cholesterol would be to stick to vegetarian products.


Like the rest of the body, the eyes need adequate nutrition to stay healthy and disease-free. The consumption of foods rich in luteins and zeaxanthin is a good way to maintain great vision.

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