Protect Your Vision: The Power of Carotenoids for AMD and Better Eye Health
- Hannah Nunn
- Nov 20, 2024
- 3 min read
Did you know that the vibrant colours in fruits and vegetables do more than brighten your plate? They contain carotenoids—natural pigments made by plants, algae, and bacteria—that play a critical role in protecting and enhancing your vision.
Of the 40–50 carotenoids in our diet, just three are found in the macula, the central part of the retina responsible for sharp, detailed vision. These three carotenoids are lutein, zeaxanthin and meso-zeaxanthin. Together these make up the macular pigment and give the macula its yellow colour.
Why Do These Carotenoids Matter?
Well, for one thing, the macular pigment acts like built-in sunscreen for your eyes, filtering out harmful blue light. This is important because blue light can cause damage to the photoreceptors (the vision cells in your eyes).
But that’s not all. These carotenoids are also powerful antioxidants. They help mop up free radicals—those troublemakers that cause oxidative stress and inflammation, both of which play a role in conditions like AMD (Age-related Macular Degeneration).
The three carotenoids are arranged in a bullseye pattern with meso-zeaxanthin right at the centre of the macula (the fovea) where our vision is sharpest. Meso-zeaxanthin is the most powerful of the three carotenoids and it is no coincidence that it is found right where vision is sharpest and potential for damage is highest.
Why Macular Pigment Matters for Vision
Optimal macular pigment doesn’t just protect your eyes; it also enhances how well you see. If excess blue light reaches the macula then we experience a reduction in contrast sensitivity. Contrast sensitivity is our ability to see something clearly against its background. If we have poor contrast sensitivity then we will find it harder to see detail, especially in low light or glare e.g. when driving at night. Research has shown that increasing macular pigment density can not only protect our eyes but improve how well we see!
Where do we get these carotenoids from?
They are produced by plants and we consume them through diet. Lutein and zeaxanthin are found in green leafy vegetables and orange and yellow fruits and vegetables e.g. spinach, kale, corn, squash and broccoli. Egg yolks are also a good source.
Meso-zeaxanthin is much harder to get from diet than the other two carotenoids, although it is present in small amounts in fish skin and shrimp. Lutein is converted to meso-zeaxanthin inside the retina, but not everybody can make enough meso-zeaxanthin in this way.
Our macular pigment needs to be constantly replenished but most people do not get enough of these carotenoids. The typical western diet is high in processed food, which is low in essential nutrients and many people eat very little fresh fruit and vegetables. In addition, farming methods mean that our food is less nutritious than it once was. Studies have shown that higher levels of macular pigment decrease risk of AMD and that people with AMD have lower levels of macular pigment.
Top tips for supporting macular pigment:
Ditch the processed food for an unprocessed, whole food diet.
Include a rainbow of colourful fruit and vegetables. Focus on dark greens, oranges and yellows.
Eat your fruit and veg along with a little healthy fat: a drizzle of olive oil on your salad, some avocado, nuts or seeds. This helps absorption as carotenoids are fat soluble.
Eat eggs from outdoor-reared hens and oily fish such as sardines and salmon.
Pistachio nuts contain over ten times more lutein and zeaxanthin than other nuts!
Consider a macular carotenoid supplement. Even a ‘healthy’ diet may not be sufficient to rebuild your macular pigment and supplementation with the macular carotenoids can improve visual function in people with and without AMD.
Check your supplement contains meso-zeaxanthin. Remember, meso-zeaxanthin is scarce in the diet and not everyone can convert lutein. It is the most potent out of the three carotenoids and is located to protect the most important part of our vision. Research has shown supplementation with all three carotenoids to be more effective than supplementation with just lutein and zeaxanthin. The three work together and are far more powerful as a trio than in isolation.
Take the First Step to Better Vision and Eye Health
Your eyes work hard for you every day—why not give them the care they deserve? A few small changes to your diet and lifestyle can make a big difference in protecting your vision and enhancing the quality of your sight today.
Ready to take control of your eye health?
I use nutrition and lifestyle medicine to help people who want to slow progression of their AMD and protect their vision. Book a free 30-minute call with me today! Together, we’ll review your health, and point you in the right direction to protect your vision and feel your best.
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