As we age, we frequently experience worsening vision, whether from cataracts, ocular illnesses, or other conditions relating to our eyes. Age-related macular degeneration, also known as AMD, is the primary cause of vision loss in the elderly. According to a 2022 study, there are an estimated 20 million Americans over 40 who have AMD (1).
Damage to the macula, a portion of the retina, results in AMD. It causes impaired central vision, which makes it challenging to read, drive, recognize faces, and perform daily tasks around the house. It does not result in total blindness.
Scientists think that oxidative stress, or cell damage, and inflammatory responses are the main causes of AMD. Therefore, incorporating essential carotenoids that reduce reactive oxygen species (ROS) and have anti-inflammatory properties into your diet can help prevent AMD.
Carotenoids’ ability to support vision.
Plants generate red, orange, and yellow pigments that are soluble in fat called carotenoids (2). Xanthophylls include lutein, zeaxanthin, and astaxanthin (3). This is regarded as a particular class of carotenoids that exhibit strong neuroprotective and antioxidant qualities to help shield the eyes from oxidative damage.
The eye contains 1,000 times higher amounts of lutein and zeaxanthin than other tissues in the body, making them very helpful in lowering the risk of AMD (4). Researchers in the field of ophthalmology discovered that those who consumed the most lutein and zeaxanthin had a 65% lower risk of developing neovascular AMD in comparison to those who consumed the least (5).
A 2022 review states that lutein and zeaxanthin can even help postpone the onset of AMD and protect the retina and lens from aging-related alterations (6).
According to a 2020 study, astaxanthin has antioxidant properties that are around ten times stronger than those of lutein and zeaxanthin, despite not being as concentrated in the eye (7).
It has been demonstrated that astaxanthin treats choroidal neovascularization (CNV). This characteristic of AMD is the growth and leakage of new blood vessels into the eye due to oxidative stress and inflammation, which results in visual loss.
Increase your intake of these carotenoids to help shield your eyes from macular degeneration and vision loss brought on by aging.
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![Support Vision Longevity with These Critical Carotenoids](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/03/Support-Vision-Longevity-with-These-Critical-Carotenoids-pin.png?resize=683%2C1024&quality=80&ssl=1)
How to increase your diet’s content of carotenoids.
Because your body is unable to produce carotenoids on its own, you must eat foods high in carotenoids or take dietary supplements to maintain appropriate levels. According to study, you should take at least 10 milligrams of lutein, 2 milligrams of zeaxanthin, and 6 milligrams of astaxanthin every day to promote the longevity and optimal health of your eyes.
Regarding nutrition, foods high in lutein and zeaxanthin include avocado, green peas, orange peppers, eggs, and leafy greens (think kale or collards). The main sources of astaxanthin are foods originating from the sea, including algae, salmon, shrimp, and lobster.
You can also think about taking a high-quality supplement for eye health if you’d want an easier approach to acquire effective daily amounts of lutein, zeaxanthin, and astaxanthin.
Although declining vision is typical in older folks, it doesn’t have to be the result. Try eating more lutein, zeaxanthin, and astaxanthin—three eye-critical carotenoids that can help shield your eyes from AMD and other age-related vision loss.
To Wrap Things Up
Although aging and deteriorating vision are frequently associated, a potential way to shield your eyes from AMD and other age-related visual impairments is to include lutein, zeaxanthin, and astaxanthin in your diet. You can take proactive measures to maintain eye health and extend your quality of life long into your senior years by giving these potent carotenoids priority in your diet or supplements.
Remember, it is never too late to begin caring for your eyes—your window to the world.
Sources |
- Prevalence of Age-Related Macular Degeneration in the US in 2019 – PubMed (nih.gov)
- Carotenoids Functionality, Sources, and Processing by Supercritical Technology: A Review (hindawi.com)
- Xanthophyll: Health benefits and therapeutic insights – ScienceDirect
- Zeaxanthin: Metabolism, Properties, and Antioxidant Protection of Eyes, Heart, Liver, and Skin – PMC (nih.gov)
- Dietary antioxidants and the long-term incidence of age-related macular degeneration: the Blue Mountains Eye Study – PubMed (nih.gov)
- Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration—Neurodegenerative Disease – PMC (nih.gov)
- Clinical Applications of Astaxanthin in the Treatment of Ocular Diseases: Emerging Insights – PMC (nih.gov)
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