Antioxidant and vision protection -
You can find vitamin E in many foods, including nuts, seeds and vegetable oils, which are some of the best sources of alpha-tocopherol. As such, zinc may be important for eye health because it helps your body to absorb vitamin A.
Zinc is another beneficial nutrient included in the AREDS study, as well as a follow-up study called AREDS2. xii Both of these studies found a supplement containing a combination of nutrients including zinc helped to reduce the progression of advanced AMD.
In addition to this, another study looked into the effects of zinc on its own and found it helped to slow down the progress of early-stage AMD in older people. The best source is oysters, though most people take it in from more accessible foods such as red meat, poultry, certain types of seafood, beans, nuts, whole grains and dairy products.
Given the importance of keeping your zinc levels high, it might be worth considering a high-quality zinc supplement or any easy-to-chew lozenge. Natural antioxidants belonging to the carotenoid family of plant pigments, both lutein and zeaxanthin are considered to be powerful antioxidants for supporting heart health.
Along with a related antioxidant substance called meso-zeaxanthin — which is thought to be made in the body from lutein — they are found in very high concentrations in the part of the eye called the macula and are thought to help protect the eye from light damage.
Studies show lutein and zeaxanthin may lower your risk of AMD because they protect the macula against sun damage. xiii Several trials have also found that lutein and zeaxanthin may be useful if your level of protective pigments found in the macula is particularly low.
xiv As well as this, other researchers have discovered those who eat foods containing lutein are less likely to develop age-related conditions such as cataracts. But the benefits are not just found in older eyes. One study also found that lutein and zeaxanthin may help reduce headaches and eye strain in those who spend long periods of time in front of a computer, such as office workers.
xvi Learn more about how lutein and zeaxanthin can assist with eye health in our article. These antioxidants are often found together in nature, with plant foods rich in lutein often also containing zeaxanthin though usually in smaller amounts.
Both nutrients are found in a variety of foods, including green leafy plants and other colourful fruits and vegetables. To find out more, see our guide to foods that contain lutein and zeaxanthin: eating for eye health.
Want to find discover even more information on eye health? You can find a range of helpful articles on our Vision Health Hub. American Optometric Association. Diet and Nutrition. National Eye Institute.
Age-Related Eye Disease Study. Cumming, R. Diet and cataract: the Blue Mountains Eye Study. Christen, W. The role of anti-inflammatory agents in age-related macular degeneration AMD treatment. Arch Ophthalmol. Bussel, I. I , Aref, A.
Dietary factors and the risk of glaucoma: a review. Ther Adv Chronic Dis. Taylor, A , et al. Relationship in humans between ascorbic acid consumption and levels of total and reduced ascorbic acid in lens, aqueous humor, and plasma.
Curr Eye Res. The macula is essential for vision. Lutein and zeaxanthin work as important antioxidants in this area by protecting your eyes from harmful free radicals. Lutein and zeaxanthin also act as a natural sunblock by absorbing excess light energy. The research to support lutein and zeaxanthin for eye health is promising, but not all studies show benefits.
For example, some studies found no link between lutein and zeaxanthin intake and the risk of early onset age-related macular degeneration While there are many factors at play, having enough lutein and zeaxanthin is still crucial to your overall eye health.
Lutein and zeaxanthin may help improve or reduce the progression of many eye conditions, but they may not reduce your risk of early onset age-related degeneration. Only in recent years have the beneficial effects of lutein and zeaxanthin on skin been discovered. A two-week animal study showed that rats who received 0.
Furthermore, animal studies show that lutein and zeaxanthin may protect your skin cells from premature aging and UVB-induced tumors. More studies are needed before any specific recommendations can be made Lutein and zeaxanthin work as supportive antioxidants in your skin.
They can protect it from sun damage and may help improve skin tone and slow aging. Lutein and zeaxanthin are widely recommended as dietary supplements to prevent visual loss or eye disease. These supplements are especially popular among older adults who are concerned about failing eye health.
Other people may benefit from lutein and zeaxanthin supplements, as dietary intakes of carotenoids are often low Supplementing with lutein and zeaxanthin can also improve your overall antioxidant status, which may offer greater protection against stressors.
Lutein and zeaxanthin supplements have become very popular among people concerned with their eye health but may also benefit those with poor dietary intake. For example, smokers may need more lutein and zeaxanthin, as they tend to have lower levels of carotenoids, compared to non-smokers 1.
However, you may need a lot more than this to reduce your risk of age-related macular degeneration AMD In fact, 6—20 mg of dietary lutein per day are associated with a reduced risk of eye conditions 29 , Research from the Age-Related Eye Disease Study 2 AREDS2 found that 10 mg of lutein and 2 mg of zeaxanthin caused a significant reduction in the progression to advanced age-related macular degeneration A large-scale eye study found no adverse effects of lutein and zeaxanthin supplements over five years.
The only side effect identified was some skin yellowing that was not considered harmful However, one case study found crystal development in the eyes of an older woman who supplemented with 20 mg of lutein per day and also consumed a high-lutein diet for eight years.
Once she stopped taking the supplement, the crystals disappeared in one eye but remained in the other Lutein and zeaxanthin have an excellent safety profile 35 , Research estimates that 0.
For a pound kg person, this equates to 70 mg of lutein and 53 mg of zeaxanthin Though there are very few reported side effects of lutein and zeaxanthin supplements, more research is needed to evaluate the potential side effects of very high intakes.
Lutein and zeaxanthin are overall safe to supplement at the recommended doses, but skin yellowing may occur over time. The literature indicates that antioxidant supplements plus lutein have a reasonable probability of retarding AMD. For glaucoma, such supplements were ineffectual in some studies but useful in others.
In some studies, antioxidant rich fruits and vegetables were also useful for protection against glaucoma. For diabetic retinopathy, antioxidant supplements may have a small benefit, if any, but only as an adjunct to glycemic control.
In very high-risk premature retinopathy and retinitis pigmentosa, antioxidant supplements may be beneficial but those with excess Vitamin E should be avoided.
i Medicinal herbal remedies Moroccan olive oil are antioxidants exactly, and gision can vieion find them? Antioxidants are molecules that are made in the body and Antioxidnt Fat distribution and aging our diet. Protfction Medicinal herbal remedies cause damage gision stealing electrons from other molecules in our bodies, resulting in reactions that scientists call oxidative stress. This can alter the function of the affected molecules, causing damage to your DNA as well as other cell structures, which is why free radical damage is thought to be involved in a number of eye diseases, including age-related macular degeneration and vision loss. There are hundreds or possibly even thousands of substances that act as antioxidants. Lutein and zeaxanthin Fat distribution and aging powerful antioxidants that promote eye health. Some fruits Fat distribution and aging Leafy green plant-based diet, like protectjon, offer more proteciton than Antioxidwnt alone. Lutein and zeaxanthin are two important carotenoids, which are pigments produced by plants that give fruits and vegetables a yellow to reddish hue. Both are potent antioxidants and offer a range of health benefits. However, lutein and zeaxanthin are best known for protecting your eyes.
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