Your eyes need a variety of nutrients for optimal health. One key nutrient is lutein, a carotenoid with anti-inflammatory properties. Research shows it can help with a number of eye conditions.
Lutein is part of the carotenoid family of antioxidants. Carotenoids are a type of phytonutrient, or plant chemical, found in the cells of many types of plants.
Carotenoids are responsible for the vibrant colors of many plants, such as the bright red, orange, and yellow hues of various fruits and vegetables.
While these pigments play an important role in plant health, they also provide health benefits for people who eat foods that are good sources of lutein.
Zeaxanthin is another important carotenoid that offers eye health benefits.
Lutein and zeaxanthin are the only dietary carotenoids found in your retina. They’re concentrated mostly in the macula region at the back of your eye, which is essential for your vision. For that reason, these two carotenoids are known as macular pigments.
As powerful antioxidants, lutein and zeaxanthin may protect your body and especially your eyes in numerous ways. With regards to eye health, research suggests that these nutrients may help:
- suppress inflammation
- defend against free radicals and oxidative stress
- enhance the sharpness of your vision
- improve your visual contrast sensitivity
- reduce glare impairment
- protect eye tissue from sunlight damage
- reduce cell loss and cell death related to eye disease
- protect your eyes from harmful blue light
- convert light signals into electrical signals in your retina and help transmit those signals to the visual cortex in your brain
- protect against nearsightedness (myopia)
- protect preterm infants against the effects of retinopathy of prematurity
Aside from the benefits listed above, there’s evidence that lutein and zeaxanthin may provide benefits related to the following eye conditions:
Age-related macular degeneration (AMD)
In developed countries, AMD is the leading cause of blindness and permanent vision loss. According to a
Diabetic retinopathy
Cataracts
Cataracts are cloudy patches that can develop in the lens of your eye. According to a 2020 review, people who consume a diet that’s low in lutein and zeaxanthin may be at a higher risk of developing cataracts.
Dry eye disease
If you have dry eye disease (also known as dry eye syndrome), your eyes don’t make enough tears to maintain proper moisture. This can cause redness, itchiness, and burning; temporarily blurry vision; and a feeling of having sand in your eye.
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Although there’s no recommended dietary intake for lutein, it’s generally considered safe, even in large amounts. The Food and Drug Administration (FDA) classifies it as Generally Recognized as Safe (GRAS).
It’s estimated that many people in the United States consume only 1 to 2 milligrams (mg) of lutein each day. But research suggests that you likely need a higher intake of lutein to reduce your risk of developing AMD.
Research performed as part of the large
This study involved more than 4,200 participants over a 5-year span. This dosage did not cause negative health effects except for minor skin yellowing.
Additionally, some older research suggests that a daily dose of up to 20 mg of lutein is safe.
A variety of foods provide healthy doses of lutein. The largest amounts of dietary lutein are found in leafy green vegetables such as:
- kale
- spinach
- broccoli
- lettuce
- parsley
- basil
- leeks
- peas
Lutein can also be found in other foods, including:
- egg yolks
- red pepper
- corn
- durum wheat
- einkorn wheat
- pistachios
Your body absorbs lutein best when you consume it with food that has a high fat content. This is because low-density lipoproteins are your body’s main transport vehicle for lutein.
Although dietary consumption is typically the best way to get the lutein you need, you can also boost your intake with dietary supplements. Lutein supplements are often sourced from marigold flowers and mixed with oils but can also be manufactured synthetically.
Many nutrients work with lutein (or on their own) to help support eye health. These include:
- Vitamin C: Vitamin C is a water-soluble antioxidant that helps regenerate other antioxidants within your body, including vitamin E. It helps fight off free radicals and supports the integrity of your eye’s blood vessels and connective tissues.
- Vitamin E: Vitamin E is a fat-soluble antioxidant that works with lutein to protect retinal cells from oxidation.
- Zinc: Zinc is an essential nutrient that your body can’t make or store. Zinc plays a role in carrying vitamin A from your liver to your retina in order to make melanin, a protective pigment in your eyes.
- Essential fatty acids: Your retina has high concentrations of docosahexaenoic acid (DHA), an important omega-3 fatty acid. Although DHA can’t reverse retinal damage, it may help preserve your vision and ease dry eye and eyelid inflammation.
Lutein is a carotenoid that’s produced by plants. High concentrations of lutein and a similar phytonutrient, zeaxanthin, are found in the macula region of your eye. This part of your eye is essential for your vision.
Because of its powerful antioxidant properties, lutein may help reduce inflammation in your eyes, fight off free radicals, reduce oxidative stress, and boost the sharpness of your vision. Research has shown that it may also have benefits related to various eye diseases and conditions, including AMD.
Although there’s no recommended dietary intake for lutein, it’s generally considered safe, even in large amounts. Large studies that used 10-mg doses of lutein didn’t report any negative health effects.
Many green vegetables are excellent sources of lutein, but you can also increase your intake by taking dietary supplements. Talk with a doctor about the dose of lutein that’s right for you.
