Nutrients aging eye(Lutein ,&zeaxanthin)

 

Ref

Clin Interv Aging

. 2013 Jun 19;8:741–748. doi: 10.2147/CIA.S45399

Nutrients for the aging eye

Helen M Rasmussen 1, Elizabeth J Johnson

Lutein and zeaxanthin

Lutein and zeaxanthin are carotenoids found in high quantities in green leafy vegetables. Unlike β-carotene, these two carotenoids do not have vitamin A activity.²² Of the 20–30 carotenoids found in human blood and tissues,²³ only lutein and zeaxanthin are found in the lens and retina

.^24,25 Lutein and zeaxanthin are concentrated in the macula or central region of the retina, and are referred to 

as macular pigment.

 In addition to their role as antioxidants, lutein and zeaxanthin are believed to limit retinal oxidative damage by absorbing incoming blue light and/or quenching reactive oxygen species.²⁶ 

While there is no RDA for lutein and zeaxanthin, intakes of approximately 6 mg/day have been associated with a decreased risk of AMD.²⁷

 The current intakes of lutein and zeaxanthin among adults >50 years of age falls well below this level, with average intake of <2 mg/day for both men and women (Table 2). Only men in the 99th percentile of lutein/zeaxanthin intake and women in the 95th percentile meet the dietary intakes that have been related to decreased risk of AMD. In general,

 lutein and zeaxanthin are found in many of the same foods, and most dietary databases include them together. Because there has been discussion on their individual roles in eye health, Perry et al have analyzed lutein and zeaxanthin separately in food.²⁸ Lutein- and zeaxanthin-rich foods and some suggested serving sizes are shown in Table 7.

Table 7.

Lutein/zeaxanthin content of foods⁴⁴,^*

Food	Serving	Milligrams
Broccoli, cooked	1/2 cup (78 g)	1.7
Brussels sprouts, cooked	1/2 cup (78 g)	1.0
Corn, sweet, cooked	1/2 cup (75 g)	1.4
Kale, cooked	1/2 cup (65 g)	10.3
Lettuce, raw, romaine	1/2 cup (38 g)	1.1
Peas, green, cooked	1/2 cup (80 g)	1.1
Spinach, cooked	1/2 cup (95 g)	6.7
Spinach, raw	1/2 cup (38 g)	4.5

Note:

^*

Edible portion.