Lutein and zeaxanthin
Carotenoids that accumulate in the retina (macula), where they filter harmful blue light and protect the eyes from ageing and screen light.
Lutein and zeaxanthin are special carotenoids (yellow pigments): they are the only ones that concentrate selectively in the retina, specifically in the macula (the area of central, fine vision). There they form the “macular pigment”.
Internal sunglasses: a fascinating role, as lutein and zeaxanthin act like “internal sunglasses“. They filter harmful (high-energy) blue light before it damages the sensitive cells of the retina, and neutralise the free radicals generated by light. It is a built-in biological protection.
In the age of screens (which emit blue light), this role takes on new relevance. Good lutein and zeaxanthin status could help protect the eyes from prolonged screen exposure, although research continues.
Documented eye benefits:
- AMD (age-related macular degeneration): the leading cause of blindness in older people. A good intake of lutein and zeaxanthin is associated with a lower risk and slower progression (AREDS studies)
- Cataracts: a possible protective effect
- Visual comfort: less glare and better recovery after bright light
- Cognitive function: they also accumulate in the brain and are associated with better cognitive performance (like anthocyanins)
Absorption (cooking and fat): like other carotenoids, lutein and zeaxanthin are fat-soluble, so they are better absorbed with fat and often with gentle cooking that releases the pigments from the cell walls. Think spinach with olive oil, or eggs (the yolk is rich in them and very bioavailable).
Main sources: leafy green vegetables (kale, spinach, watercress, the richest), sweetcorn, yellow and orange peppers, egg yolk (excellent bioavailability), pistachios, courgette and broccoli. Egg yolk is a remarkable source because its fatty matrix makes lutein very absorbable.
In practice: regularly eat dark green vegetables and egg yolks, with a little fat. A health issue that is gaining importance as the population ages and screens are everywhere. Supplements exist (often in “eye” formulas) but food remains the foundation.