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Foods High in Lutein to Support Your Macular Pigment
November 14, 2023

Foods High in Lutein to Support Your Macular Pigment

Lutein and zeaxanthin are two carotenoids found in the macular pigment (MP) with the highest concentrations in the fovea - the center of the macula which is responsible for sharp, clear, central vision. The MP is a layer of tissue that protects the macula from the harmful effects of blue light and ultra violet light.

Macular Pigment

The macular pigment is known to provide protection against macular degeneration and cataracts. Lutein is the main carotenoid in the peripheral retina making up 67% or greater while zeaxanthin is the main carotenoid in the central macula making up to 75% of the MP. High concentrations of this pair of antioxidants are found in ...

1) the lens of our eyes and

2) the retina, especially the macula.

"Current evidence suggests that higher dietary intakes of lutein and zeaxanthin are likely to play an important role in protecting against age-related macular degeneration (AMD)....In the meantime, prudent advice to increase consumption of lutein and zeaxanthin containing foods in the diet of those people at high risk of AMD or who already have AMD should be encouraged."
Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection Nutrients 2017 Feb; 9(2): 120.

What foods are high in lutein and zeaxanthin and in what ways can you maximize the absorption of these two carotinoids for optimal eye health?

Foods High in Lutein and Zeaxanthin for Increased Macular Pigment Density

Leslie Degner, RN, BSN

Better Health for Better Vision

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