It’s one of the only carotenoids that accumulates in the retina. When taken with the other (lutein), it works to protect your eyes from the harmful free radicals behind macular degeneration.

But there may be a lot more to zeaxanthin than that. In fact, research indicates this plant-derived compound could help protect against one of our most dreaded diseases…

Could zeaxanthin help against cancer?

Building on years of work by the lab of Dr. Jing Chen of the University of Chicago, researchers led by Chen sought to better understand how nutrients influence the immune system.

Zeaxanthin has already demonstrated anti-inflammatory effects. When screening an extensive blood nutrient library, the team identified zeaxanthin as a compound that directly enhances the activity of a certain type of immune cell (CD8+ T cells) that kills tumor cells. CD8+ T cells rely on a structure known as the T cell receptor (TCR) to recognize and destroy abnormal cells.

Upon interacting with cancer cells, the researchers discovered zeaxanthin stabilizes and strengthens the formation of the TCR complex on CD8+ T cells. This, in turn, triggers more robust intracellular signaling that boosts T cell activation, cytokine production and, importantly, tumor-killing ability.

Then, the researchers tested zeaxanthin in mouse models of cancer. Dietary supplementation with zeaxanthin in these mouse models slowed tumor growth. Plus, when combined with immune checkpoint inhibitors — a type of immunotherapy that has transformed cancer treatment in recent years — zeaxanthin significantly enhanced anti-tumor effects compared to immunotherapy alone.

The researchers extended the findings by testing human T cells engineered to recognize specific tumor antigens. They found that treatment with zeaxanthin improved the ability of these cells to kill melanoma, multiple myeloma, and glioblastoma cells in laboratory experiments.

“Our data show that zeaxanthin improves both natural and engineered T-cell responses, which suggests high translational potential for patients undergoing immunotherapies,” Chen says.

To sum up, the researchers discovered in laboratory and mouse studies that zeaxanthin may strengthen the cancer-fighting activity of immune cells as well as boost the effectiveness of cancer immunotherapy.

Chen says the researchers “were surprised” to uncover zeaxanthin’s new function as an immune booster. “Our study shows that a simple dietary nutrient could complement and strengthen advanced cancer treatments like immunotherapy,” he says.

Zeaxanthin’s many benefits and more to come

Clearly, these results are promising. However, the researchers stress that the work is still at an early stage, with most of the findings coming from laboratory and animal studies.

“Our findings open a new field of nutritional immunology that looks at how specific dietary components interact with the immune system at the molecular level,” Chen says. “With more research, we may discover natural compounds that make today’s cancer therapies more effective and accessible.”

Zeaxanthin is naturally found in vegetables like orange peppers, sweet potatoes, spinach and kale. It’s also available in over-the-counter supplements for eye health, with benefits that go far beyond.

It’s inexpensive, widely available and well-tolerated. It also has a known safety profile, which means it can be safely tested as an adjunct (or addition) to cancer therapies.

Although this research is in its early stages, there really are no downsides to adding zeaxanthin-rich foods or a supplement containing zeaxanthin to your diet today. You’ll be protecting your eye health — and potentially giving yourself a boost against cancer as well.

Sources:

Plant-based nutrient can boost immune cells’ ability to fight cancer — Medical Xpress

Zeaxanthin augments CD8⁺ effector T cell function and immunotherapy efficacy — Cell Reports Medicine

The post The eye vitamin joining the fight against cancer appeared first on Easy Health Options®.

Walnuts, for example, are great for the heart and contain neuroprotective compounds that support brain health and motor function. And almonds have a reputation for being the world’s most nutritious nut, with cholesterol-lowering benefits and more.

Then there’s my favorite nut, the pistachio. This tree nut doesn’t get quite as much attention, and that’s a shame because it also packs a health punch…

A serving of pistachio nut kernels has almost as much protein (5.7 grams) as an egg (6 grams). They’re high in the amino acid arginine, which improves blood flow by boosting nitric oxide. And they’ve been shown to lower cholesterol.

But one of the pistachio’s biggest benefits over other nuts is that it’s the only one that contains the two phytonutrients lutein and zeaxanthin — both of which protect eye health.

Now, research suggests that eating pistachios may be a key factor in protecting against age-related damage that can lead to vision loss…

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Pistachios and MPOD

Macular pigment optical density (MPOD) is an essential factor in eye health. Not only does it protect the retina, but it also reduces the risk of age-related macular degeneration (AMD). And that’s all thanks to lutein.

However, even though plenty of foods contain lutein, like bell peppers, parsley, eggs, kale and spinach, most Americans only get between 1 mg and 2 mg of lutein in their diets.

Enter pistachios…

Researchers at the Friedman School of Nutrition Science and Policy at Tufts University selected a group of participants whose baseline intake of lutein was low.

They had them consume two ounces of pistachios per day, equivalent to about 1.6 mg of lutein — enough to double the average daily lutein intake in U.S. adults.

In just six weeks, lutein levels in the participants rapidly increased. But that’s not all…

The researchers observed that consuming two ounces of pistachios daily for 12 weeks resulted in a significant increase in MPOD levels among the participants — an effect that was sustained throughout the 12-week study period.

This suggests that regularly eating pistachios could offer a natural dietary approach to reducing the risk of AMD, a leading cause of blindness in older adults.

“Our findings enhance our understanding of the link between nutrition and eye health,” says Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study. “This is especially important as people age and face higher risks of vision impairment.”

Scott adds that pistachios provide a source of healthy fat, potentially enabling the body to absorb the lutein from pistachios better.

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Lutein could also protect cognitive function

The lutein found in pistachios filters blue light and acts as an antioxidant in the eye. But that’s not all lutein can do. Beyond supporting eye health, the lutein found in pistachios may also benefit brain function.

“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” notes Dr. Elizabeth Johnson, a co-investigator on the study.

As is the case in the eye, lutein selectively accumulates in the brain and may play a role in reducing cognitive decline. Previous studies have suggested that higher lutein levels are linked with better cognitive performance, including memory and processing speed.

Taken together, these findings indicate pistachios are a valuable addition to a diet intended to support overall healthy aging.

It’s never been easier to add pistachios to your diet. You can buy them unshelled or shelled at pretty much any grocery store. Aim for a quarter cup of shelled pistachios a day, which equals the two ounces administered in the study cited above. Eat them as a snack, mix them with your morning oats, cereal or yogurt, or add them to a salad. This way, you’ll be protecting both your brain and your vision as you get older.

Sources:

Pistachios may help improve eye health, new study finds — EurekAlert!

Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial — The Journal of Nutrition

The post The nut that defends against age-related vision loss appeared first on Easy Health Options®.

The brain naturally produces melatonin in response to darkness. It has been strongly associated with the sleep cycle, which is why most people use it to improve their sleep.

That’s not all that melatonin can do, however…

Melatonin is a powerful immune system booster that protects your lungs and guards against inflammation. It also has shown anticancer properties and the ability to protect against cognitive decline. And if you’re a migraine sufferer, melatonin may help prevent these debilitating headaches.

Now there’s another ailment to add to the list of conditions melatonin could help prevent….

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Melatonin could stave off AMD

An estimated 11 million people in the U.S. alone have vision loss due to age-related macular degeneration (AMD), a condition that causes degeneration of the macula, a central part of the eye’s retina.

For years, scientists have been searching for ways to prevent or stop the progression of AMD, and while there still is no drug cure, progress has been made involving supplements…

For example, the Age-Related Eye Disease Studies (AREDS and AREDS2) found that a formulation of nutrients, including vitamins C, E, copper, zinc, lutein and zeaxanthin or beta-carotene had the power to slow AMD progression from moderate to late disease significantly.

However, the AREDS formulations don’t prevent the onset of AMD. That’s where melatonin may help…

• Previous research found that people taking melatonin supplements may be less likely to develop AMD.
• One team of researchers found that higher melatonin levels can prevent AMD-related retinal damage.
• Another group discovered patients with AMD tend to have lower-than-average amounts of melatonin in their blood and tears.

In the most recent study, researchers looked at the medical records of 200,000 older people from 2008 to 2023 to see if a strong association between melatonin and AMD prevention was apparent.

Results showed that out of 121,523 patients aged 50 or older who had no evidence of AMD — a good many were regular users of melatonin supplements.

The researchers also discovered many patients who began taking melatonin after developing AMD experienced slower degradation than patients who didn’t take the supplements.

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How much melatonin could help?

This study adds to the evidence that regular consumption of melatonin could prevent the development and progression of AMD. So if you want to protect your eyesight, you may want to add a melatonin supplement to your daily regimen.

Unfortunately, the study didn’t determine what the right dose of melatonin is for potential AMD prevention. But for sleep, the usual dose is anywhere from one to five milligrams, with the maximum recommended dose being 10 milligrams. The best time to take melatonin is in the evening, when it’s least likely to mess up your body’s internal clock.

There are other steps you can take to protect your vision from AMD:

• Eat plenty of fruit. One study found that consuming five ounces of fruit per day or more slashed AMD risk by 15 percent.
• Drink coffee or tea. Another study determined people who consumed about 75 mg of caffeine a day (about one shot of espresso) were less likely to develop AMD.
• Get your AREDS-approved eye vitamins. Powerful antioxidants — lutein, zeaxanthin, vitamin C and vitamin E — plus minerals zinc and copper, support eye health.

Sources:

More evidence suggests regular consumption of melatonin can reduce chances of age-related macular degeneration — Medical Xpress

Melatonin and Risk of Age-Related Macular Degeneration — JAMA Ophthalmology

The post The supplement that could prevent age-related macular degeneration appeared first on Easy Health Options®.

But they do a lot more than give foods like red peppers and orange carrots their bright colors…

According to scholars, aging is defined as the progressive impairment of physiological integrity over time. The biggest contributors to that destruction are reactive oxygen species (ROS) — the catalysts at the core of the “Theory of Free Radical Aging.”

Lucky for us, carotenoids are powerful antioxidants with a serious capacity to scavenge free radicals and protect the body’s cells and tissues. And that means that they provide an amazing array of health benefits.

Hopefully, you’re already working to get plenty of carotenoids into your diet to protect your eyesight and keep your brain sharp as you age.

If not, then here’s yet another great reason to start eating carotenoid-rich foods now…

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Anti-aging at the cellular level

Getting more carotenoids is a powerful way to help your body age more slowly.

The anti-aging power of carotenoids comes from their ability to help nuclear factor erythroid 2-related factor (Nrf2) migrate into the nuclei of cells.

Once that happens, detoxifying antioxidants and enzymes can be “written” into those cells.

Another way carotenoids slow aging has to do with telomeres.

You can think of telomeres like the tips on the ends of your shoelaces. As a cell divides, its telomeres shorten until it dies. This is the natural course of things, but free radicals and inflammation can accelerate this process and make your cells age faster.

Carotenoids can offer protection against the shortening of telomeres. For example, research has shown that beta-carotene (think carrots!) is associated with longer telomere length.

How carotenoids promote youthful skin

Your skin is an organ, just like your heart or liver. In fact, it’s the largest and most exposed organ in your body.

As we age, our skin becomes less able to defend itself against changes that come from poor nutrition, hormonal factors, and exposure to pollutants. It also becomes less able to repair itself if damaged by UV radiation.

Your skin is also the barrier between the outside world and your internal organs, so it’s important to maintain its ability to keep bacteria and other threats from entering your body.

That’s where carotenoids help.

There are seven major carotenoids:

• beta-carotene
• alpha-carotene
• beta-cryptoxanthin
• lutein
• zeaxanthin
• astaxanthin
• lycopene

Each provides its own benefits to skin health:

• lycopene can reduce skin pigmentation and increase skin thickness and density
• astaxanthin inhibits oxidative damage and acts as an anti-photoaging agent
• astaxanthin also adds to skin moisture and reduces age spots and wrinkles
• lutein has been shown to increase antioxidant levels and skin moisture and make skin more elastic
• zeaxanthin in the diet and applied topically has been shown to improve hydration and treat wrinkles

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How to get more carotenoids in your diet

Just head for the produce section and fill your cart with brightly colored fruits and vegetables.

The top ten carotenoid-rich foods are:

• carrots
• tomato
• pumpkin
• kale
• vegetable juice
• collards
• spinach
• sweet potatoes
• turnip greens
• apricots

Lycopene is a red pigment that’s especially abundant in tomatoes.

Red bell pepper is an excellent choice as well. One pepper has 253 percent of your daily vitamin C requirements. Vitamin C plays a central role in making collagen, the main structural protein found in skin.

There’s no better time now to load up on these fruits and veggies for healthier aging, inside and out.

Sources:

A Narrative Review: The Effect and Importance of Carotenoids on Aging and Aging-Related Diseases — International Journal of Molecular Sciences

The post Colorful carotenoids: Foods that fight aging inside and out appeared first on Easy Health Options®.

Fortunately, scientists have been hard at work looking for ways to slow the condition as it progresses through three stages.

After two separate human trials, they hit on a winner… a formulation of supplements that put the brakes on progression from the intermediate stage of the condition to late AMD — considered the vision-threatening stage.

That’s great news, but it left people already in that late stage with little hope for holding onto any of their vision.

Until now, that is…

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Dry versus wet AMD

First, I need to clarify the two types of AMD, dry and wet. It’s a classification determined by the late stages of the disease.

In early and intermediate AMD, the light-sensing retina at the back of the eye develops small yellow deposits of fatty proteins called drusen.

As the disease progresses to the late stage, people can develop leaky blood vessels, an indicator of wet AMD. Or they may instead lose regions of light-sensitive cells in the retina, indicative of dry AMD.

Unfortunately, those who develop Wet AMD in the late stage won’t see the benefits the researchers saw for those with dry AMD.

In dry AMD, this loss of cells slowly expands over time spreading toward the middle of the eye, causing people with dry AMD to progressively lose their central vision.

There’s one more phenomenon that sets dry AMD apart — and that’s whether it is considered “foveal sparing.”

While all regions of the retina are sensitive to light, the region that gives us the highest acuity central vision is called the fovea.

Many people with dry AMD first develop geographic atrophy outside this foveal region, and they only lose their central vision when the geographic atrophy regions expand into the foveal area.

So if progression toward the fovea can be brought to a halt, central vision could be maintained.

And that’s where the new research comes in…

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Grinding geographic atrophy to a halt in late AMD

In the AREDS and AREDS2 trials, researchers proved that taking a supplement formula containing antioxidants (vitamin C, E, lutein and zeaxanthin), along with zinc and copper, could slow progression from intermediate to late-stage AMD.

However, the trials never accounted for foveal sparing, assuming there was no benefit to taking those supplements in the late stages of the condition.

Thankfully, NIH and National Eye Institute researchers set out to correct the oversight…

While their work showed the supplements had little benefit in people who developed geographic atrophy in their central vision, the same was not true for the majority of people who developed geographic atrophy far from the fovea.

In fact, they found that in foveal-sparing AMD, the supplements slowed the rate of expansion towards the fovea by approximately 55% over an average of three years.

This means that even if you’re in the late stages of dry AMD, these natural supplements could help significantly!

Hold onto your vision

“Our high acuity central vision is essential for tasks like reading and driving. Given that there are few therapeutic options for people with late-stage dry AMD to retain or restore their vision, antioxidant supplementation is a simple step that may slow central vision loss, even for those with late disease,” said Tiarnan Keenan, M.D., Ph.D., of NIH’s National Eye Institute (NEI) and lead author of the study.

Also, consider melatonin. Based on data from 121,523 participants aged 50 or older, people who took melatonin after developing AMD experienced slower degradation than patients who didn’t take it.

That same study found melatonin to be a powerful preventative of AMD — something that even the ARED supplements have not been able to step up to. So, if your peepers are still healthy, melatonin may be the ounce of prevention you’re looking for to hold onto your sight for years to come.

Sources:

Supplements slow disease progression during late stage of “dry” age-related macular degeneration – EurekAlert!

Age-Related Macular Degeneration: Facts & Figures – Bright Focus Foundation

The post 6 supplements that put the brakes on late-stage AMD appeared first on Easy Health Options®.

We owe much of what we know about the eye health benefits of these two phytochemicals to American scientist George Wald.

In 1967, Wald shared the Nobel Prize in Physiology with two other scientists for his discoveries concerning the physiological and chemical visual processes in the eye, and in particular, the macula, a portion of the retina that’s crucial to our functional vision.

Because of George Wald’s work, we know that lutein and zeaxanthin are the only dietary carotenoids that accumulate in the retina of the eye, and particularly in the macula, at the back of the eye.

Why is the macula so important? It’s the part of the retina that gives us the sharp, fine-detailed vision we need to do things like read, drive, recognize faces and see the world in color.

Lutein and zeaxanthin protect the macula

This ‘dynamic duo’ works to protect your macula in a few ways.

Lutein and zeaxanthin work as important antioxidants that protect your eyes from harmful free radicals that can end up stealing your vision.

Free radicals are unstable molecules that are constantly forming in the body. They’re a natural byproduct of aging, but also come from exposure to things like pesticides, cigarette smoke, car exhaust and chemical food additives.

The macula is especially susceptible to free radical damage because it consumes high levels of oxygen, which lead to the production of high levels of free radicals.

Lutein and zeaxanthin are the “clean-up team” that neutralizes free radicals before they can harm the macula (and other parts of the body). They also act as a sort of “natural sunscreen” protecting the eyes from blue light and UV light that increase risk of developing age-related macular degeneration (AMD) or a cataract.

But that’s not all…

in 1996, the Age-Related Eye Disease Study (AREDS) was launched. It was hailed as an amazing success after finding that a formulation of nutrients including lutein and zeaxanthin, vitamins C and E, copper and zinc, had the power to significantly slow dry AMD progression from moderate to late disease if taken daily. The AREDs formulation is recommended by ophthalmologists for adults at high risk of AMD.

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Other ways lutein and zeaxanthin promote healthy eyes

The same antioxidant action that lets this pair of phytochemicals protect the macula from free radicals may also make it a preventive for other eye diseases, including:

• Cataracts. Research has shown that eating foods rich in lutein and zeaxanthin (more about those in a bit) could help slow the formation of cataracts, those cloudy patches in the front of the eye that become more common with age.
• Diabetic retinopathy. In animal studies, supplementing with lutein and zeaxanthin has been shown to reduce oxidative stress that damage the eyes when diabetes is present.
• Retinal detachment. Rats with retinal detachment who were given lutein injections had 54 percent less cell death than those injected with corn oil.
• Uveitis. Lutein and zeaxanthin may help reduce the inflammation of uveitis, an inflammatory condition in the middle layer of the eye.

Lutein and zeaxanthin’s benefits far beyond your eyes

Skin health. The antioxidant effects of lutein and zeaxanthin protect the skin against the sun’s damaging ultraviolet rays. Animal studies show that these two antioxidants may protect skin cells from premature aging and tumors caused by ultraviolet rays.

Artery and heart health. Lutein is an important part of the reason that a diet rich in dark leafy green vegetables may slow or prevent heart problems that occur when arteries get stiff from buildup. In the Los Angeles Atherosclerosis Study, people with higher blood levels of lutein averaged only a 0.004 mm increase in artery thickness over 18 months. In those with the lowest levels of lutein, artery wall thickness increased an average of 0.021 mm. They also found lutein lowered the inflammatory effects of LDL “bad” cholesterol on artery walls.

Stress busters. In recent years, we’ve found out that lutein and zeaxanthin are also connected to your brain health and the production of the stress hormone, cortisol.

Lutein and zeaxanthin are powerful anti-inflammatory agents that can deposit themselves directly into neural tissues, as they do in the eyes. But more recent research shows that this happens in the brain as well.

And when this duo settles into your brain, they have a direct influence on cortisol levels. They reduce the stress hormone and keep your body’s nervous system running at a more moderate level, rather than at a high-stress level.

Heading off dementia. Lutein and zeaxanthin are two of three antioxidants that can support brain health and may stave off cognitive decline.

In a study published by the American Academy of Neurology, over 7000 people aged 45 and older at the beginning of the study were followed for sixteen years. Those with the highest amounts of lutein and zeaxanthin were less likely to develop dementia decades later than people with lower levels of the antioxidant duo.

Every increase of one standard deviation in lutein and zeaxanthin levels was matched by a seven percent decrease in dementia risk.

But not only do these two antioxidants help guard eye health and support cognitive function, but studies have also demonstrated that maintaining optimal levels of lutein in the brain keeps you cognitively young and decreases the risk for osteoporosis.

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Eating the right foods with lutein and zeaxanthin

The average American consumes, at most, 3mg of lutein and zeaxanthin per day. Twice that much, or 6mg per day, is related to controlling macular degeneration.

Moreover, when you consume very little of these antioxidants, your body puts them to work to reduce more urgent inflammatory and oxidative damage in the body, rather than sending them to the eyes to play a preventive role.

That’s why it’s so important to eat foods loaded with lutein and zeaxanthin.

Luckily, there are lots of those:

• Spinach
• Lettuce
• Kale
• Corn
• Egg yolks
• Turnip, collard, mustard and dandelion greens
• Avocados
• Mango
• Peas
• Pumpkin
• Brussels sprouts
• Honeydew
• Broccoli
• Asparagus
• Pistachios
• Carrots

One important note: lutein and zeaxanthin are degraded by heat. The higher the heat, the more nutrient content that’s lost.

Even pan-frying or stir-frying spinach or other greens for two minutes can deplete them of lutein and zeaxanthin.

So what’s the best way to consume these antioxidant-rich foods?

Consider adding them to a smoothie. But be sure to include a little fat to improve releasing the lutein, especially, from foods like spinach. A full-fat milk or coconut milk will release more lutein than plant-based milk or water.

And if you want to up your game, you can reach for supplements containing lutein and zeaxanthin. While there’s no upper limit set for these nutrients, the American Optometric Association says that 10mg per day of lutein and 2mg per day of zeaxanthin are about what you need to support your eye health.

Sources:

The Role of Free Radicals and Antioxidants in Macular Degeneration —Enhanced Vision

One more reason to eat lots of fruits and vegetables: Lutein — USC News

Dietary lutein/zeaxanthin partially reduces photoaging and photocarcinogenesis in chronically UVB-irradiated Skh-1 hairless mice — Skin Pharmacology and Physiology

Carotenoids: Everything You Need to Know  — Healthline

The post Lutein and zeaxanthin: Protection far beyond your eyes appeared first on Easy Health Options®.