Table of contents:
- What is that lutein and zeaxanthin?
- What are the functions lutein and zeaxanthin on the eye?
- How can lutein and zeaxanthin make eyes healthier?
- Where can we get lutein and zeaxanthin?
The eyes will experience a decrease in function as you get older. Therefore, it is important for you to always maintain eye health so that the decline in eye function can be slowed down. One way to maintain eye health is to consume nutrients for healthier eyes. Some of the important nutrients the eyes need are lutein and zeaxanthin.
What is that lutein and zeaxanthin?
Lutein and zeaxanthin are two types of yellow to red pigmented carotenoids found in many vegetables and fruits. In plants, lutein and zeaxanthin serves to absorb energy from excess sunlight to prevent damage to plants.
Other than that, lutein and zeaxanthin also commonly found in the eye in the macula, lens, and retina. Thus, high intake lutein and zeaxanthin necessary to maintain eye health. There have been many studies that prove that lutein and zeaxanthin can reduce the risk of macular degeneration and cataracts in the eye.
What are the functions lutein and zeaxanthin on the eye?
You may rarely hear these two substances, but it turns out that they both play an important role in making eyes healthier. Yes, lutein and zeaxanthin commonly found in the macula of the eye. These substances can help reduce oxidative damage by light that can cause macular degeneration.
With the number lutein and zeaxanthin which is more and more found in the macula of the eye, the more eye health is protected. Research on Investigative Ophthalmology and Visual Science It has also been proven that the greater the pigment levels in the macula, the less likely you are to develop macular degeneration.
A number of studies have also proven that lutein and zeaxantin can prevent macular degeneration and can also slow the progression of disease in the eye. One such study is the one published by American Journal of Epidemiology, Ophthalmology, and Archives of Ophthalmology. This study shows that intake lutein and zeaxanthin being high in the diet is associated with a lower incidence of macular degeneration.
Other than that, lutein and zeaxanthin also widely associated with cataracts, which usually occurs in people who are older. Lutein and zeaxanthin plays a role in fighting free radicals associated with oxidative stress and retinal damage, thus helping to prevent cataracts. This is also confirmed by several studies linking lutein and zeaxanthin with cataracts.
Research published by Archives of Ophthalmology indicates that women who eat foods with content lutein, zeaxanthin, and carotenoids high amounts in their diets had a lower risk of cataracts than women who ate these foods in lower amounts.
However, research Age-Related Eye Disease Study (AREDS2) 2013 supported by National Eye Institute proves slightly different things. This research shows that lutein and zeaxanthin plays a role in preventing macular degeneration and also reduces the risk of developing the disease. However, this research has not proven with certainty lutein and zeaxanthin can help prevent cataracts.
How can lutein and zeaxanthin make eyes healthier?
Lutein and zeaxanthin protects your eyes from high energy light waves that can harm eye health, for example, ultraviolet rays from sunlight. Lutein and zeaxanthin can protect the eye by filtering high energy light waves received by the eye, such as ultraviolet B (UV B) light. Other than that, lutein and zeaxanthin also acts as an antioxidant that can ward off free radicals so as to prevent damage to cells in the eye.
So, it can be concluded that the more levels lutein and zeaxanthin in the macula of the eye, the cells in the eye are increasingly protected. This keeps your eyesight properly preserved even as you get older. You need to know that macular degeneration and cataracts, as described above, are age-related diseases. You can experience this disease in old age because the cells in the eye occur with age. As is lutein and zeaxanthin in large quantities in the macula of the eye, so you don't have to worry about eye problems in old age.
Where can we get lutein and zeaxanthin?
Unfortunately, the human body cannot produce lutein and zeaxanthin naturally. That means you have to earn lutein and zeaxanthin from outside the body, namely from food. Any food that contains lutein and zeaxanthin?
Lutein and zeaxanthin you can find it in lots of green and yellow vegetables and fruits in red, blue, and purple. Example:
- Spinach
- Kale
- Broccoli
- Corn
- Carrot
- Collard green
- Tomato
- Potato
- Orange
Apart from that, you can also get it from egg yolks. However, you should not get too much lutein from eggs, sources from vegetables and fruits will be better for you. Better yet, combine lutein and zeaxanthin with other nutrients, such as vitamin C and vitamin E. This can improve your eye health even more than just either one.
Intake recommendations lutein and zeaxanthin for eye health is 10 mg / day for lutein and 2 mg / day for zeaxanthin. It is better if you do not consume lutein more than 20 mg / day, as this can make your skin turn slightly yellowish.
