Our eyes work harder today than ever, mostly due to artificial light sources and long hours in front of glaring screens. Our eyes need to be nourished with large amounts of antioxidants to help repair damage caused by overuse and accumulated exposure to solar radiation.

Carotenoids are potent antioxidants found in high concentrations in eye tissue.

A healthy lutein layer shields the macula from damaging UV light and can improve our ability to react to bright flashes of light, to see more clearly in low light conditions, and improve reaction time – critical to driving at night or enjoying outdoor sports.

Nicknamed “the eye vitamin,” lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration.

Ask yourself this question: How many colors are in your favorite foods? The answer will tell you how much lutein you’re getting. Just like many other types of antioxidants, it is found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

Along with another vision-boosting carotenoid called zeaxanthin, it is abundant in anti-inflammatory, cancer-fighting foods including kale, broccoli and many other green vegetables, eggs yolks, and citrus fruits — all of which studies show help protect the eyes from oxidative stress.

The average person who eats the standard Asian diet is likely running low in this carotenoid, in addition to other important antioxidants. The human body cannot synthesize lutein or zeaxanthin on its own, which means we must obtain these important nutrients from our diets (or, in some cases, supplements). You already know that filling up on plenty of fruits and veggies is good for you, and here’s just another example of why that is.

Lutein, the most prevalent carotenoid in the eye, helps to slow or reduce age-related macular degeneration and protect eyes from free-radical damage, cataracts, glaucoma, and diabetic retinopathy. Lutein is similar to pre-vitamin A (β-carotene) and a general antioxidant.

Lutein and its relative zeaxanthin are pigments called carotenoids. They are related to other carotenoids, such as beta-carotene and lycopene.

When we eat foods high in lutein or take it in supplement form, it’s believed to be pretty easily transported around the body, especially to the parts of the eyes called the macula and the lens. In fact, there are more than 600 different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, zeaxanthin and lutein are the only two that are deposited in high quantities into the macular portion of the eyes.

Recommended Adult Daily Dosage

The recommended lutein dosage for preventing oxidative damage and lowering symptoms of eye or skin disorders is between 6 milligrams and 30 milligrams daily for adults, according to the American Macular Degeneration Association.

What does lutein do for your eyes?

• The antioxidant abilities of lutein help fight free radical damage caused by blue light or sun exposure, a poor diet, and other factors that increase the risk of developing age-related vision loss or disorders. These include problems like macular degeneration and cataracts.
• In the process, antioxidants like lutein protect healthy cells while halting the growth of malignant cells.
• Within the eyes, one of the most important functions of the lens is to collect and focus light on the retina. That is exactly why the lens needs to remain “clear” and free from the cloudiness that is indicative of cataracts. The major reason the lens becomes cloudy is damage due to oxidation. This is why we need antioxidants to help neutralize free radicals.
• Even in people who have existing eye damage, including plenty of lutein in their diets can help stop the condition from progression and further damage of vision.

This eye vitamin isn’t just beneficial for older adults — taking preventative measures is the real key to preserving your vision and eye health. Both older and younger people should consume plenty of lutein in order to reduce the risk of oxidative damage that can lead to disorders down the road.