The macula is an area of the retina that controls your central vision -- the vision you use for everyday tasks such as reading and driving. Macular degeneration results when the cells in the macular tissue deteriorate, and, as a result, you will most likely lose vision, either suddenly or over time. Doctors cannot restore lost vision, but certain nutrients, such as lutein, may help prevent macular degeneration.
Lutein
Your macula contains lutein, a natural pigment also found in many foods. Lutein may help prevent oxidization and breaking down of the cells in the macula, and this may help prevent macular degeneration. In an article for the American Macular Degeneration Foundation, George Torrey, Ph.D., discusses studies in the mid-1990s that evaluated the role of lutein in macular degeneration prevention, and these studies confirmed that lutein may reduce the risk of macular degeneration. On average, lutein intake should range from 6 to 30 mg each day for the best possible benefits.
Dietary Sources
Many foods contain significant amounts of lutein, particularly leafy, dark green vegetables. One cup of cooked kale contains more than 23 mg of lutein, and a single cup of cooked spinach has just over 20 mg. Other lutein-rich foods include cooked collard greens and turnip greens, as well as corn, carrots, green peas and eggs.
Additional Nutrients
The National Eye Institute released study information in 2001 that showed the benefits of certain vitamins and minerals in the prevention of macular degeneration. This study, called the Age-Related Eye Disease Study, or AREDS, determined that 25,000 International Units of vitamin A, 500 mg of vitamin C and 400 International Units of vitamin E, along with 80 mg of zinc and 2 mg of copper, result in 25 percent decrease in advanced macular degeneration.
Supplements
Companies that produce supplements typically provide a variety of supplements that contain the AREDS formulation, as well as lutein. These supplements often have a notice on the label stating the supplement is an "eye vitamin" or contains the AREDS formulation. You may need to read each label to ensure that the supplement contains lutein in addition to the other vitamins and minerals.
Considerations
Talk with your health care provider or eye doctor prior to changing your diet or adding a supplement to your daily routine. High doses of some of the nutrients found in lutein-rich foods may react with medications or health conditions. Your doctor will also help you determine your appropriate dose of lutein and other nutrients.
References
- National Eye Institute: Facts About Age-Related Macular Degeneration
- American Macular Degeneration Foundation: Lutein May Decrease Your Risk of Macular Degeneration
- University of Maryland Medical Center: Macular Degeneration
- All About Vision: Lutein and Zeaxanthin: Eye and Vision Benefits
- National Eye Institute: The AREDS Formulation and Age-Related Macular Degeneration
