Eyes vs Supplements and Food
A few efficacious aids for eye health: Lutein, purple carrots and saffron.
Antioxidants for Eye Aging
Can antioxidant supplements help with eye aging? Are there any effective supplements we can use to safeguard our eyesight before too much damage occurs? Well, a recent review article published in 2022 in BioMed Research International gave 3 interesting examples of supplements which have shown some clear positive effects. But firstly, a little background. Eyes are very vulnerable to oxidative stress. This stress is caused by free radicals or highly reactive and unstable molecules where an atom has an outer electron shell that is not full, so can bond destructively with another atom, causing damage to tissue or an important biological process, for example. This stress occurs countless times every day and has been strongly associated with age-related eye diseases. So let’s look at the supplements mentioned in the paper.
“Prioritize your eye health, keep your world in proper focus, invest in your well-being, and reap the rewards of a lifetime of clear vision.”
― Robert M. Kershner, MD, MS, FACS
Number 1. The pairing of the 2 carotenoids, lutein and zeaxanthin.
These absorb blue light, help prevent light scatter within our eyes and protect against the oxidative stress I just mentioned. Lutein and zeaxanthin are readily available as oral supplements with lutein being regarded as the most significant of the two. The daily intake in one study was 10 mg of lutein and 2 mg of zeaxanthin. Supplementation is fine but we can also get lutein from foods like leafy green vegetables, pistachio nuts, and eggs.
Number 2. That beautiful spice, Saffron.
Saffron has many antioxidant and anti-inflammatory components, so they haven’t been able to precisely isolate which ones are the most beneficial, but the spice in whole form seems very promising. Often cited safe study dosages are in the range of around 30mg per day.
Number 3. Anthocyanin containing fruit and vegetables.
The eye health-promoting efficacy of bilberry extract, for example, is thought most likely to be based on its high concentration of anthocyanins which are believed to modulate oxidative stress and prevent impairments in the lenses and retina of the eyes. Bilberries are often higher in anthocyanins than the similar blueberries. In fact, Royal Air Force pilots in World War II were said to have consumed bilberry jam to sharpen their night vision for missions in the dark. Whataya know ay! Another great option for including anthocyanins in the diet are purple carrots. These are more like the original carrots from Persia, contain plenty of anthocyanins (unlike the orange variety) and are available in many food outlets these days.
The studies the authors based this review on were carried out on a mixture of people, mice and rats. It’s all fairly good quality research and leaves me confident to eat plenty of anthocyanin rich fruit and vegies, eggs and some genuine saffron if it would happen to come my way!
Research Sources:
Choo, Priscilla Peixi, Pui Juan Woi, Mae-Lynn Catherine Bastion, Rokiah Omar, Mushawiahti Mustapha, and Norshamsiah Md Din. "Review of Evidence for the Usage of Antioxidants for Eye Aging." BioMed Research International 2022 (2022).
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