How Lutein and Zeaxanthin Support Eye Health

Two carotenoids are nonnegotiable for eye health: lutein and zeaxanthin. Differing only in their arrangement of atoms, they contribute to the bright red, orange, and yellow pigments found in plants.

These nutrients are unique in their ability to cross the blood-retina barrier to reach the macula, a small part of the retina that’s responsible for central vision. Once there, they concentrate in the retina’s center to take the brunt of the sun’s high-intensity, short-wavelength blue light. Banik describes them as nature’s sunglasses.

Our bodies can’t make carotenoids, so we need to get them from food. Lutein resides in dark leafy greens, broccoli, and egg yolks. Less-plentiful zeaxanthin is found in corn, persimmons, and orange peppers. Fun fact: The food with the most ­zeaxanthin is the goji berry.

Fun fact: The food with the most ­zeaxanthin is the goji berry.

While shielding the retinas from blue light, lutein and zeaxanthin also increase contrast, boost visual acuity, lower oxidative stress, and cool inflammation. Gioia says the importance of lutein and zeaxanthin to ocular health is unequivocal. Aim to eat dark leafy greens and eggs several times a week (see “How to Eat More Dark, Leafy Greens” for ideas on how to add more to your diet).

An egg yolk is lutein-rich, adds Anshel, so be sure to eat more than just the whites. He also suggests cooking greens in extra-virgin olive oil because fat increases the body’s absorption of these nutrients.

There is no official recommended daily intake for either lutein or zeaxanthin, but some research clocks a benefit with a daily 10 milligrams of lutein and 2 mg of zeaxanthin.

Worth noting is that the typical American diet includes just 1.7 mg of lutein a day, so you may want to consider taking a supplement. Multiple studies suggest lutein and zeaxanthin supplements can address mild vision complaints, like glare sensitivity, and help prevent more serious conditions, such as age-related macular degeneration.

→  Best sources: Kale, spinach, and eggs for lutein; goji berries for zeaxanthin

→  Most important effect: Protects the retina from blue light