According to the American Optometric Association, "of the 600 carotenoids found in nature, only two are deposited in high quantities in the retina of the eye: lutein and zeaxanthin." These important carotenoids absorb blue light that can result in oxidative damage to the eye, but they also help synthesize vitamin A. Lutein and zeaxanthin are not produced in the body, so adequate amounts must be obtained through the diet in order to maintain healthy eyes. The U.S. Food and Drug Administration (FDA) includes lutein and zeaxanthin together in its nutrient profiles because they're found in the same foods.
Step 1
Shop in the produce department. The best sources of lutein and zeaxanthin are dark leafy greens. According to the U.S. Department of Agriculture nutrient database, kale, spinach, collard greens and turnip greens are the top four sources.
Step 2
Balance with a variety of fruits and vegetables. Remember that even though all of these foods contain both nutrients, they are not present in equal amounts in each food, so eating a variety for balance is important. There are so many sources of lutein and zeaxanthin that it's easiest to simplify by grouping them according to the general amount of nutrients available. After the top four, the next group consists of dandelion and mustard greens, squash, peas, pumpkin, corn, brussels sprouts, broccoli, peas and lettuce. These are followed by a third group that includes carrots, green beans, green peppers, tomatoes and pasta sauce.
Step 3
Target brightly colored fruits. Oranges, tangerines, carrots and raspberries are the top fruit sources. Juices made from these fruits as well as grape juice are equally good sources.
Step 4
Double the effect. You should balance the cholesterol found in eggs with a healthy diet and individual health needs, but eggs are a good source of lutein and zeaxanthin. Sommerburg, Keunen et al. conducted experiments to determine which foods had the highest amounts of both nutrients. Their results published in the British Journal of Ophthalmology in 1998 stated that egg yolks have the highest percentage of lutein and zeaxanthin. Other good sources were corn, kiwi fruit, grapes, spinach, orange juice, zucchini and squash.
Step 5
Monitor fat intake. Lutein and zeaxanthin are fat-soluble substances, so their absorption through the digestive track can be diminished if your diet is very low in fat or if you have a medical condition, such as Crohn's disease, celiac sprue or cystic fibrosis, that decreases your body's ability to absorb dietary fats.
Step 6
Obtain adequate amounts. The FDA has not issued recommended daily guidelines for lutein or zeaxanthin, but most sources suggest 6 to 10 milligrams of lutein and 2 milligrams of zeaxanthin a day. If you're not getting enough of these crucial antioxidants in your diet, consider taking nutritional supplements.
Member Comments