Cataracts and Age-related macular degradation (AMD) are one of the leading causes for visual impairment in adults, by age 65, over 90 percent of people have a cataract and half of the people between the ages of 75 and 85 have lost some vision due to a cataract. Therefore, it is really important to take care of your eyes, you only get one set in this lifetime.
What are Lutein and Zeaxanthin?
Out of over 600 carotenoids that are found in nature only 2 are found in your eyes, which are lutein and zeaxanthin. Lutein and zeaxanthin are classified as carotenoid pigments they are antioxidants which are found in the macula of your eyes. You might be familiar with other carotenoids like vitamin A or beta-carotene. These are usually found in orange and red vegetables, as well as very dark leafy green vegetables. Water lentils for example are found to have high concentrations of lutein and zeaxanthin. Unfortunately, lutein and zeaxanthin are not found naturally in the eyes so they must be obtained from food. There are currently no specific doses on how much you should take but people taking 10mg of lutein and 2mg of zeaxanthin have shown to have improvements in eye health. Water lentils contains about 20mg per 30g serving which is plenty for maintaining healthy eyes.
Many studies from the Age-Related Eye Disease Studies and the National Eye Institute found that having lutein and zeaxanthin in your diet can reduce the risk chronic eye diseases including cataracts. How lutein and zeaxanthin works is filtering harmful radiation or high energy wavelengths of light before reaching the retina. Your eyes are exposed to oxygen and harmful radiation everyday too much of this and they can oxidize in your eyes leaving free radicals which will damage your cells. Basically the crystalline part of your lens that focuses light to the retina will neutralise the free radicals by these antioxidants. This is why they play a part in developing cataracts. Out of over 600 carotenoids that are found in nature only 2 are found in your eyes.
Other benefits have shown that lutein is useful for prevent fat deposits on the heart as well as protect UV light from the sun on the skin. The bottom line is that lutein and zeaxanthin are powerful antioxidants that are vital for maintaining healthy eyes with minimal to no side effects. So get your greens and leafy vegetables and start protecting your eyes.