Lutein And Zeaxanthin For Healthy Eyes
By Steve P Smith“Carotenoids” is the term which describes the large range of more than 600 phytochemical pigments from which many plants derive their characteristic red, orange or yellow colourings. Those most commonly found in modern Western diets are alpha-carotene, beta-carotene, lutein, zeaxanthin, and lycopene.
Alpha and beta-carotene have traditionally attracted most attention as they can be synthesised by the body to form vitamin A, one of the body’s most powerful anti-oxidants, immune system boosters and infection fighters. More recently lycopene has won substantial publicity as a possible weapon in the battle against cancer, particularly that of the prostate.
Like lycopene, neither lutein nor zeaxanthin are “pro-vitamin A” active substances in the way that alpha and beta-carotene are, but the evidence now indicates that they also function as valuable fat-soluble anti-oxidants within the body, and as such may be particularly important in preventing free radical damage to the delicate but vital fatty structures of the body’s cells such as the membranes. These fat-soluble anti-oxidants also help to prevent the oxidation of low-density blood lipids (LDL), the so-called “bad cholesterol”, which is implicated as a major factor in the development of cardiovascular disease.
But in addition to sharing the general health giving anti-oxidant properties of carotenoids, lutein and zeaxanthin have been highlighted for their role in maintaining visual health, and particularly in protecting against the principal causes of loss of vision in later life, ie age-related macular degeneration (AMD) and cataracts.
The macula is the centre of the eye’s retina, and its degeneration is the main cause of visual deterioration and ultimately even blindness amongst the elderly in affluent Western societies. Since lutein and zeaxanthin are the only carotenoids found in the retina, particular attention has been paid to their possible role in eye health, and it appears that both may play a role in preventing oxidative damage from blue and ultra-violet light, ie sunlight, in the macula. Like every other structure in the body, the cells of the retina are vulnerable to free radical damage in the absence of sufficient anti-oxidants and research published in the Journal of the American Medical association in 1994 suggests a 43% reduced incidence of AMD for those following a diet rich in lutein and zeaxanthin anti-oxidants as against those whose diet was poorest in these foods.
Lutein and zeaxanthin are likewise the only carotenoids found in the lens of the eye, where ultra-violet light and oxidative damage can cause the growth of the cataracts that frequently obscure the vision of the elderly. Several research studies have demonstrated that diets rich in lutein and zeaxanthin, particularly dark green, leafy vegetables, may reduce the incidence of cataracts by as much as 25-50%. Conventional medicine nevertheless continues to insist that these findings may be due to elements in a lutein rich diet other than lutein and zeaxanthin themselves, although commonsense would seem to suggest that as these are the only carotenoids present in these vital structures of the eye, nature has probably put them there for a good reason.
The consumption of ample lutein and zeaxanthin requires the consumption of a wide variety of vegetables, particularly the dark, green leafy varieties which are the best dietary source. So a cup of cooked spinach, for example, will provide up to 30,000 mcg, kale around 25,000 mcg, collards or turnip greens perhaps up to 20,000. Squash, peas, sprouts, pumpkin and broccoli, amongst others, may also be useful sources, but will provide rather lower quantities.
As with other carotenoids, the optimum absorption of lutein and zeaxanthin requires the presence of dietary fat. But this is not too tough to achieve so long as the required vegetables are taken as part of a meal also including some meat, particularly red meat.
Supplements containing either lutein, zeaxanthin, or a combination of the two are readily available as an alternative, the combination supplements normally containing significantly more lutein than zeaxanthin. But whilst conventional medicine has largely accepted the value of a diet rich in these carotenoids in helping to ensure continued eye health, it remains skeptical as to the value of such supplementation. Alternative practitioners, of course, admit to no such doubts and urge the benefits, particularly for those with particular reason to fear the onset of age related optical health problems.
And although such practitioners tend to recommend supplements in quantities which ought to be easily achievable through the consumption of a selection of the foods listed above; it appears that many people are still not managing to consume such a diet. This is evidenced by the sad fact that around 25% of the over sixty-five age group show some signs of AMD, and that several hundred thousand people are blinded by it each year.
So as ever, the sensible and cost effective precaution appears to be to combine supplementation with a normal daily diet already well supplied with foods rich in lutein and zeaxanthin.
About the Author: Steve Smith is a freelance copywriter specialising in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/Lutein.htm
Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=208683&ca=Wellness%2C+Fitness+and+Diet
This article discusses the role that lutein and zeaxanthin play in the maintenance of optimal health. This information is for the layman and is not an academic paper. Nor is the material herein intended to advise anyone on any health care issues, treatments or diagnoses. Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.
Privacy Statement
Living Fit, Healthy and Happy is all about people feeling good about themselves. We know that everyone is concerned about their privacy so we will never release your name or email address to a third party. We are NOT responsible for the accuracy of anything submitted by members but we encourage everyone to use common sense when submitting anything to Living Fit, Healthy and Happy. We believe in copyright protection and will not knowingly publish anything that infringes upon the rights of the owner of said intellectual property. In the event that someone feels that an article, etc. appearing on Living Fit, Healthy and Happy was submitted without the permission of the owner, that article, recipe, etc. will be removed. Living Fit, Healthy and Happy will not allow any objectionable or offensive material to appear on this site. This is a family-friendly site that promotes healthy living.
If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at admin@
At www.livingfithealthyandhappy.
Log Files
Like many other Web sites, www.livingfithealthyandhappy.
Cookies and Web Beacons
www.livingfithealthyandhappy.
Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include Google Adsense, and Google Affiliate Network.
These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.livingfithealthyandhappy.
www.livingfithealthyandhappy.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.livingfithealthyandhappy.
If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.
Terms of Use Statement
You understand and agree that the owners of this site shall not be liable for any direct, indirect, incidental, consequential or exemplary damages, including but not limited to, damages for loss of profits, data or other intangible losses (even if the owners of this site have been advised of the possibility of such damages), resulting from the use or the inability to use the product(s) and or service(s) or any misuse of the product(s) and or service(s) in a manner not in accordance with their intended use.
Living Fit, Healthy and Happy does not provide medical advice of any kind and does not diagnose or treat any condition. If you have a medical question please consult your health care provider.
Posts
