TL;DR
With the increasing strain from screens and environmental factors, it is no surprise that many people seek natural ways to support their vision. This is where bilberry, lutein, and zeaxanthin come into play.
These powerful nutrients have been widely studied for their benefits in eye health and overall well-being. If you are wondering how they can help, keep reading to discover their benefits and why you might want to consider incorporating them into your diet or as lutein and zeaxanthin supplements.
Bilberry and its benefits for your vision
Bilberry is a dark blue fruit closely related to blueberries and is packed with anthocyanins. These are potent antioxidants that are known to help with vision, circulation, and reducing inflammation in the body.
Supports night vision and reduces eye strain
One of the most well-known benefits of bilberry is its ability to support night vision. It has been traditionally used by pilots and drivers to improve visual acuity in low-light conditions. The antioxidants in bilberry help strengthen the blood vessels in the eyes, improving circulation and reducing the risk of eye fatigue, especially for those who spend long hours in front of screens.
Helps protect against age-related vision issues
Bilberry’s high anthocyanin content is thought to support eye health by reducing oxidative stress. This is particularly beneficial in protecting against conditions that come with ageing, such as macular degeneration and cataracts. By neutralising free radicals, bilberry may slow down the progression of these issues and help maintain clearer vision for longer.
May support vascular health
Beyond eye health, bilberry is also beneficial for your overall vascular system. The compounds found in this fruit help improve circulation, which in turn can benefit heart health and even reduce the risk of varicose veins.
Supports cognitive function
Research also suggests that bilberry may also have cognitive benefits. The antioxidants in bilberry help protect brain cells from oxidative stress, which may contribute to better memory and cognitive function as you age. Some studies indicate that regular consumption of bilberry could enhance brain performance and slow down cognitive decline.
The role of lutein and zeaxanthin in eye health
Lutein and zeaxanthin are carotenoids that naturally occur in the macula of the eye, where they help protect against harmful blue light and oxidative damage. Since the body does not produce these nutrients, they must be obtained through food or lutein and zeaxanthin supplements.
Protects against blue light damage
With prolonged exposure to screens, your eyes are subjected to blue light, which can contribute to digital eye strain and potential long-term damage. Lutein and zeaxanthin act as natural filters, helping to absorb blue light and protect your retina from its harmful effects. This is particularly helpful for anyone who spends hours using digital devices daily.
Supports macular health
The macula is responsible for central vision, which is crucial for reading, driving, and recognising faces. As you age, the macula can degrade, leading to conditions such as age-related macular degeneration (AMD). Research suggests that lutein and zeaxanthin can help slow down the progression of AMD by reducing oxidative stress and inflammation in the eye.
May reduce the risk of cataracts
Cataracts occur when the lens of the eye becomes cloudy, leading to blurry vision and, in severe cases, blindness. Since lutein and zeaxanthin function as antioxidants, they help prevent oxidative damage that can lead to cataracts. Studies have shown that people with higher intakes of these carotenoids tend to have a lower risk of developing cataracts later in life.
Supports skin health
Apart from their well-known eye benefits, lutein and zeaxanthin also contribute to healthy skin. Their antioxidant properties help protect the skin from damage caused by UV radiation, pollution, and oxidative stress. Some research indicates that these carotenoids may reduce signs of ageing and improve skin hydration and elasticity.
How to get enough bilberry, lutein, and zeaxanthin in your diet
Since these nutrients are not naturally produced by the body, it is essential to get them from food sources or lutein and zeaxanthin supplements.
Foods rich in bilberry
- Fresh bilberries or bilberry extracts
- Blueberries, blackberries, and other dark berries
- Grape skins and red wine (in moderation)
Foods high in lutein and zeaxanthin
- Leafy greens such as spinach, kale, and Swiss chard
- Orange and yellow vegetables like bell peppers, corn, and carrots
- Egg yolks, which contain a highly absorbable form of these nutrients
If your diet lacks these foods, you might consider bilberry, lutein and zeaxanthin supplements. These are formulated to provide optimal amounts of these carotenoids, ensuring that you get sufficient protection for your vision.
Who should consider these nutrients?
If you are experiencing any form of eye strain, spend a lot of time on digital devices, or are concerned about age-related vision decline, adding these nutrients to your diet can be a wise decision. Those with a family history of macular degeneration or cataracts may particularly benefit from ensuring they consume enough lutein and zeaxanthin.
Take care of your vision
Taking care of your vision is an investment in your long-term quality of life. Bilberry, lutein, and zeaxanthin offer powerful natural support for eye health, helping to combat oxidative stress, protect against harmful blue light, and slow down age-related vision decline.
Whether through diet or lutein and zeaxanthin supplements, ensuring you get enough of these nutrients can make a real difference. Keeping your eyes healthy today means enjoying clear vision for years to come. These nutrients provide extra benefits such as supporting heart, skin, and cognitive health, making them a valuable addition to a well-rounded diet.
