Antioxidants
Yes! While our diet contains numerous antioxidants that promote health, three, known collectively as “macular pigment,” play a particularly crucial role in eye health.
Macular pigment testing measures the levels of antioxidants present in the central retina (called the macula). The “carotenoid” antioxidants in the macula are lutein, zeaxanthin and meso-zeaxanthin. These three antioxidants protect the retina from free radical damage caused by short-wavelength (i.e. blue) light. In other words, they help to filter out harmful blue light and reduce oxidative stress in the retina. Higher macular pigment levels are associated with a reduced risk of developing sight-threatening age-related macular degeneration (AMD). Unfortunately, we cannot make these antioxidants in our body. Instead, we have to consume them from food sources.
At Inspired Eyes Optometry, we offer macular pigment testing with the “MP Eye” device as part of our complete Vision Wellness Assessments. Evidence shows that nutrition is fundamental to our patients’ visual quality and the risk of vision loss throughout life. The MP Eye is a quick, hassle-free, 1-minute test that provides insight into how lifestyle and dietary choices may impact your visual quality and overall eye health. Since higher levels of macular pigment are associated with protection for the retina, this can help guide dietary or lifestyle changes to boost macular pigment levels.
MP Eye testing is a particularly valuable tool for those of us at higher risk for retinal diseases (for example, patients with diabetes, patients who smoke and those who avoid UV protection outdoors) or those wanting to optimize their overall eye health and vision quality.
High level evidence in the form of double-blinded, randomized controlled trials has shown that increasing macular pigment (i.e. retinal antioxidant levels) improves contrast sensitivity, glare tolerance, light to dark adaptation, movement processing, screen tolerance and cognitive function. Additionally, those known to have lower macular pigment levels (ex: patients who smoke) are also at an increased risk for developing Age Related Macular Degeneration (AMD), likely because they have depleted levels of these antioxidants protecting their macula.
The best sources of dietary antioxidants for macular health are green leafy vegetables, avocados, yellow/orange vegetables (corn, squash, etc), goji berries, pistachios and egg yolks. The most evidence-based supplements to increase macular pigment levels are 10mg lutein, 10mg meso-zeaxanthin, and 2mg zeaxanthin, as macular pigment levels increase most when all three carotenoid antioxidants are consumed together. Many nutraceutical formulas do not include meso-zeaxanthin, a key ingredient in optimizing macular pigment levels. When consuming them via diet or supplementation, it is important to note that they must be paired with dietary fat (i.e. with meals) to absorb them effectively.
Dr. Daniel Walker, OD, FOWNS, FCOVD
Dr. Walker is accepting new patients and welcomes his returning patients alike. Click on the “Book Appointment Now” button below to book a Vision Wellness Assessment appointment. We look forward to seeing you!
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