Zeaxanthin for Vision

In a recent blog post I discussed lutein, a carotenoid. Another carotenoid is zeaxanthin, which can be found in foods you eat daily. It also comes with a host of benefits, like promoting eye health. Zeaxanthin is the companion of Lutein and often appears side-by-side in foods. Carotenoids are powerful antioxidants. They give fruits and vegetables their vibrant hue.

Zeaxanthin and lutein are present in significant concentrations within the macula, where they are referred to as macular pigments. These antioxidants are present in various vegetables and also naturally occur in the lens, retina, and macula of your eyes.  That’s why doctors believe they play a key role in healthy vision. Zeaxanthin helps safeguard your eye tissues by filtering harmful sunlight and preventing oxidative damage caused by free radicals.

The macula is the most sensitive part of the retina and the part with the highest concentration of photoreceptors. These are special cells that convert light into signals that can be interpreted by your brain. As such, the macula is the place where your sharpest vision is produced. It is also responsible for your ability to perceive colors.

Five servings of fruits and vegetables daily provide enough zeaxanthin and lutein for your body. Make sure you choose each color of the rainbow, to help you continue to see rainbows.

Food Sources of Zeaxanthin:

If you are looking to boost your zeaxanthin intake, look for green, leafy vegetables since they have the highest amount of the carotenoid. The chlorophyll in dark green vegetables actually masks the lutein and zeaxanthin (yellow-orange) pigments, giving the vegetables their recognizable green color.

You shouldn't limit yourself to just a few veggies. In addition to greens, eggs and brightly colored fruits and vegetables are also good sources of both zeaxanthin and lutein. Eggs may be your best source. Although vegetables often contain more zeaxanthin, it isn't naturally combined with the fat-soluble enhancers needed for absorption, which lowers their bioavailability. Your body absorbs it more efficiently from eggs due to their fat content.

After ingestion, zeaxanthin is preferentially transported to the ocular tissues. It is incorporated into the lens, the transparent, curved structure located at the front of the eye. This yellow pigment functions as a protective barrier.

 

Sources:

www.webmd.com⁠

www.health.clevelandclinic.org⁠

www.verywellhealth.com⁠

 

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