Healthy vision offers patients more than good eyesight; for many, their quality of life is greatly diminished if their vision is less than adequate. For example, needing help reading a menu or being nervous to drive at night can limit patients’ independence, but nutritional support can help maintain long- term eye health. Perhaps some of the most talked-about antioxidants necessary for healthy vision are zeaxanthin and lutein, but why all the excitement around these two nutrients?

What’s all the hype about Zeaxanthin and Lutein?

Zeaxanthin (pronounced zee-aZAN-thin)

Zeaxanthin is a member of a group of compounds known as carotenoids.1  In the Zeaxanthin and Visual Function (ZVF) Study, researchers refer to this carotenoid as a “superior antioxidant” because of its chemical structure.2  In the same study, authors remark that “the macula selectively places [zeaxanthin] in its foveal center where the greatest protection is needed, which is last to degenerate.” This means that zeaxanthin is responsible for protecting the crisp, clear central vision needed for reading, seeing faces, and other daily tasks. While this antioxidant can be found in orange peppers, corn, and spinach, many Americans do not consume enough of these foods in their diet. 

Lutein (pronounced LOO- teen)

Like zeaxanthin, lutein is also classified as a carotenoid. Accumulated by the retina in the peripheral aspect of the macula, this antioxidant protects peripheral vision and low-contrast visual acuity.2 Lutein can be found in dark, leafy greens like kale, spinach, broccoli, and collard greens. While most patients know that these foods are beneficial, Americans sadly have moved toward a diet lacking in leafy greens. 

Macular Pigment 

Zeaxanthin and lutein work together to protect the sensitive tissues in the retina and form what is called the xanthophyll macular pigment. Found in the center of the macula, this protective pigment works like internal sunglasses, filtering harmful wavelengths of light before they reach the photoreceptors. Healthy, or dense, macular pigment may improve visual functions such as visual acuity, contrast sensitivity, light sensitivity, and glare recovery. 

From Review of Optometry Online May 10, 2018.

Sources: 

1. Heiting, Gary. “Lutein and Zeaxanthin – Eye and Vision Benefits.” All About Vision, AAV Media, LLC., Dec. 2017, www.allaboutvision.com/nutrit ion/lutein.htm. 

2. Richer SP, Stiles W, Graham-Hoffman K, et al. Randomized, double-blind, placebo-controlled study of zeaxanthin and visual function in patients with atrophic age-related macular degeneration: the Zeaxanthin and Visual Function Study (ZVF) FDA IND #78, 973. Optometry. 2011 Nov;82(11):667-680.e6. doi: 10.1016/j.optm.2011.08.008. 

3. Herman JP, Kleiner-Goudey SJ, Davis RL (2017) Case Report of Dietary Supplements Improving Macular Pigment and Visual Function. Adv Oph thalmol Vis Syst 6(1): 00166. DOI: 10.15406/aovs.2017.06.00166. 

Tips for Avoiding Diabetes:

1.  Wear a pedometer and get 8,000 to 10,000 steps per day.
2. Eat plant-based diet (seven servings of whole vegetables and fruits every day; at least 14 different types of vegetables each week.
3. Get  7-8 hours of sleep each night.
4. Eliminate high-fructose corn syrup and keep added sugars under 25g each day (read your food labels).
5. Take 5,000 IU of vitamin D3 every day to get blood levels above 40 mg/dl (see your PCP or consider a home test available through www.grassrootshealth.org).
6. Promote healthy gut bacteria that improve insulin sensitivity by taking a prebiotic or probiotic containing oligofructose and avoiding aspartame, saccharin, and sucralose.

Diabetes in a known cause of blindness if left untreated.  Long-term exposure to high blood sugars causes the retinal blood vessels to become leaky and cause permanent irreversible damage to the sensitive photoreceptors, rods and cones.

Tips for Good Sugar Control if You Have Diabetes:

7.  Do everything listed in steps 1 through 6 above.

8.  Limit carbohydrate content of any large meal to less than 30 grams.

9.  Take 2 tablespoons apple cider vinegar before meals to l lower blood sugar spikes.

10.  Slow down, put your fork down while slowly chewing food.

11.  Take prescribed diabetes medications on time, every time; take rapid-acting insulin at least 15 min before eating if required prior to food.

12.  Fast at least one day a week to increase healthy gut bacteria and insulin sensitivity.

See your eye doctor regularly and ask what you can do to keep your eyes their healthiest.

Source: Paul A.  Chous, OD, MA, FAAO