Diet & Fitness

Lutein and zeaxanthin are antioxidants in the carotenoid family. These carotenoids, found in high concentrations in spinach, collard greens, and kale, have an affinity for the part of the retina where macular degeneration occurs. Once there, they protect the retina from damage caused by sunlight.¹

Harvard researchers reported that people eating the most lutein and zeaxanthin—an average of 5.8 mg per day—had a 57% decreased risk of macular degeneration, compared with people eating the least.² While spinach and kale eaters have a lower risk of macular degeneration, blood levels of lutein did not correlate with risk of macular degeneration in one trial.^3,4 In a double-blind study of people with macular degeneration, supplementation with lutein (10 mg per day) for one year significantly improved vision, compared with a placebo.⁵ Lutein was beneficial for people with both early and advanced stages of the disease. Lutein and zeaxanthin can be taken as supplements; 6 mg per day of lutein may be a useful amount.

Lutein and zeaxanthin are antioxidants in the carotenoid family. These carotenoids, found in high concentrations in spinach, collard greens, and kale, have an affinity for the part of the retina where macular degeneration occurs. Once there, they protect the retina from damage caused by sunlight.⁶

Harvard researchers reported that people eating the most lutein and zeaxanthin—an average of 5.8 mg per day—had a 57% decreased risk of macular degeneration, compared with people eating the least.⁷ While spinach and kale eaters have a lower risk of macular degeneration, blood levels of lutein did not correlate with risk of macular degeneration in one trial.^8,9 In a double-blind study of people with macular degeneration, supplementation with lutein (10 mg per day) for one year significantly improved vision, compared with a placebo.¹⁰ Lutein was beneficial for people with both early and advanced stages of the disease. Lutein and zeaxanthin can be taken as supplements; 6 mg per day of lutein may be a useful amount.

People with low blood levels of antioxidants and those who eat few antioxidant-rich fruits and vegetables have been reported to be at high risk for cataracts.^11,12

People who eat a lot of spinach and kale, which are high in lutein and zeaxanthin, carotenoids similar to beta-carotene, have been reported to be at low risk for cataracts.^13,14 Lutein, zeaxanthin, and beta-carotene offer the promise of protection because they are antioxidants. It is quite possible, however, that lutein is more important than beta-carotene, because lutein is found in the lens of the eye, while beta-carotene is not.¹⁵ In one preliminary study, lutein and zeaxanthin were the only carotenoids associated with protection from cataracts.¹⁶ People with the highest intake of lutein and zeaxanthin were half as likely to develop cataracts as those with the lowest intake. In another study, supplementation with 15 mg of lutein three times a week for one year significantly improved visual function in a small group of people with age-related cataracts.^[REF] A double-blind trial found that supplementing with lutein and zeaxanthin did not prevent the development or progression of cataracts in people who had age-related macular degeneration. However, in the subgroup of patients with low dietary intake of lutein and zeaxanthin (20th percentile or lower) supplementing did exert a protective effect against cataracts.¹⁷