conscious eating
stitute and the American Optometric Asso- ciation, lutein and zeaxanthin help absorb damaging ultraviolet light from the sun, as well as blue light from computer screens, digital devices and LEDs. “T ink of lutein as a sort of sunblock,”
Eat a Rainbow of Color for Healthy Eyes by Melinda Hemmelgarn
Vision Quest O
ne of the best ways to protect and preserve our precious eyesight is to focus on food. In general,
the same plant-based, antioxidant-rich diets that defend against heart disease and cancer also contribute to eye health by reducing the risk of cataracts and macular degeneration—the two most common age- related causes of vision loss. However, two specifi c nutrients— lutein and zeaxanthin—deserve special
attention. T ese compounds uniquely con- centrate in the macula, the centrally located part of the retina responsible for visual acuity, and are most vulnerable to oxidative damage from light exposure. Both are members of the carotenoid
family, a large group of powerful antioxi- dant nutrients found mostly in fruits and vegetables, especially those with dark green, deep yellow, red and orange pigments. According to the National Eye In-
says Elizabeth Johnson, research associate professor at the Friedman School of Nutri- tion and Science Policy at Tuſt s University, in Boston. Speaking at the Academy of Nutrition and Dietetics annual meeting in Washington, D.C., last fall, Johnson described the yellow macular pigments— lutein and zeaxanthin—as “internal sun- glasses” that protect the eyes’ photoreceptor cells. “Yellow pigment absorbs blue light,” Johnson explains. T e greater our macular pigment density, the more protection we have against light damage, and the better our visual function. As a bonus, macular pigment density
also aligns with improved academic perfor- mance and cognitive function across our lifespan, reports Naiman Khan, Ph.D., a registered dietitian and director at the Body Composition and Nutritional Neu- roscience Lab at the University of Illinois at Urbana-Champaign. Because lutein is actively transported into breast milk, John- son suspects the compound is important to infant eye and brain health. Despite solid scientifi c evidence
confi rming the benefi ts of lutein and zea- xanthin, there is no offi cial recommended daily allowance. Johnson explains that Americans typically consume less than two milligrams per day, falling short of levels needed to enhance visual and brain function and slow the progression of age- related eye diseases. Her advice: Eat foods that provide between six to 10 milligrams of lutein and two milligrams of zeaxan- thin each day. Dark green leafy vegetables, including
kale, spinach and collard greens, provide the highest amounts of lutein and zeaxan- thin, especially when cooked. For example, one cup of cooked kale or spinach deliv- ers more than 20 milligrams of lutein and zeaxanthin, whereas one cup of raw spinach contains just under four milligrams. Johnson explains that cooking breaks
down plant cell walls, making the carotenoids more bio-available. Plus, because lutein and
20 Greater Oklahoma/OKC Edition
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