ocular nutrition

Carotenoids are of particular importance with respect to ocular nutrition.  These natural pigments are powerful antioxidants found in plants, so can be easily introduced through an appropriate diet.

These natural pigments are what give leafy greens and colourful fruits and vegetables their green, yellow, orange and red colours.  There are only three carotenoids present in the eye: lutein, zeaxanthin and meso-zeaxanthin.  These are concentrated in the macula, which is the most sensitive part in the back of the eye.  It is responsible for visual acuity and colour vision.  It is also essential for contrast sensitivity, glare reduction, reduced light sensitivity and visual reaction time (all of which are crucial to optimal sport performance).

Lutein, Zeaxanthin and meso-zeaxanthin combine together to form a protective macular pigment.  These antioxidants not only help protect the macula from UV and blue light damage, but also against harmful free radicals that are produced in the body during physical activity.

Lutein and zeaxanthin can be found in the following foods: dark leafy vegetables (like kale, spinach and broccoli), red bell/chili/orange peppers, goji berries, egg yolks, kiwi, grapes, orange juice, zucchini and squash.

Meso-zeaxanthin, on the other hand, is non-dietary and must be introduced with a daily nutritional supplement.