Protect your eyes
OUR eyes are not good at blocking blue light. With its short- and high- energy wavelengths, it scatters more easily and is not easily focused. This causes reduced visual contrast, which can lead to digital eye strain.
Symptoms of digital eye strain include dry or irritated eyes, headaches and blurred vision. Long-term exposure to blue light has been linked to increased risk of developing age-related macular degeneration, which is the leading cause of vision loss.
The macula is the most sensitive part of the retina, responsible for sharp, detailed central vision and colour discrimination. It is made up of three xanthophyll carotenoids – lutein (L), zeaxanthin (Z) and mesozeaxanthin (MZ), which are collectively known as macular pigment (MP).
MP plays a vital role in raising the macular pigment optical density (MPOD) for enhanced visual performance, including visual acuity, contrast sensitivity, glare sensitivity and photo-stress recovery.
Of the many types of carotenoids in your body, only
L, Z and MZ are deposited in the macula. L and Z cannot be synthesised by the body. They can, however, be obtained through diet. Foods rich in L and Z include kale, spinach, turnip greens, green peas, broccoli, corn and eggs.
Unlike L and Z, MZ is not present in a typical diet. It is produced in the retina from L via an isomerisation process. However, this process is disrupted as you age. It is therefore essential to replenish these carotenoids, particularly MZ, through supplementation.
The different absorption spectra of L, Z and MZ results in a collective optimal filtration of blue light at the macula, which would not be achieved by any of these carotenoids in isolation. Studies have also shown that the inclusion of MZ resulted in a greater increase in MPOD in comparison to supplements lacking this central carotenoid.
MZ accounts for about a third of total MP at the macula. Of the three carotenoids, MZ has the greatest capability of quenching oxygen radicals.
Supplementing with L, Z and MZ
Supplementation can be a promising way of raising MPOD. However, not all macular carotenoid supplements are made the same. For optimal efficacy, look for supplements containing XanMax formulation, which is standardised to deliver high amounts of L, Z and MZ. This article is brought to you by VitaHealth. For more information, call 1800 183 288.