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Lutein, found in our retinas, is essential for healthy vision. Lutein and a related dietary carotenoid, zeaxanthin (see entry below), accumulate within the retina and imbue a yellow pigment that helps protect the eye.

It lowers the risk of cataracts and macular degeneration (low lutein intake is implicated as a risk factor in age-related macular degeneration), and may also help to prevent or slow down atherosclerosis.

Lutein is found in the red, orange, and yellow pigments of fruits and vegetables; for example, tomatoes, carrots, and squash. Green leafy vegetables such as spinach also contain high amounts of lutein.

Clinical research has determined that lutein along with zeaxanthin are two naturally occurring carotenoids present in the macular segment of the retina.

The concentration of these two is so high in the macula (the retinal region responsible for fine visual activities), that the carotenoids are visible as a dark yellow spot, called the macular pigment, in normal, healthy retinas. They act like sunglass filters to protect the eye.

Research performed at Harvard Medical School has established that dietary zeaxanthin plays an essential role in protecting the retina of the eye from the damaging effects of light.

Epidemiologic studies have shown that people with higher lutein/zeaxanthin levels have reduced risk for advanced stages of macular degeneration.

Blue-eyed individuals need more lutein and zeaxanthin because they have less of these protective pigments in their retinas. Again, dark, leafy greens are the dietary winner here, along with corn, nectarines, oranges, papaya and squash.

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