The Nutrient For Computer Eyestrain

You may have heard that lutein is useful in the prevention of cataracts and the prevention and possibly even reversal of macular degeneration. Now there's even more reason to consume lutein. A Chinese study published in the British journal of Nutrition revealed that it may also provide vision support for heavy computer users.

If you use a computer for much of the day, you're probably no stranger to tired eyes and eyestrain. You've probably learned by experience that sharp contrast between the font and the background on the computer screen makes for the easiest screen viewing. What you might not have realized is that you simultaneously need minimal contrast with the area surrounding your screen. Even with these optimal amounts of contrast, your eyes have to work hard to make the necessary split-second adjustments as your vision shifts between the computer screen and the surrounding environment.

Lutein can help your eyes become more sensitive and respond more easily to computer screen and environmental contrast. Lutein is an antioxidant in the carotenoid family of dietary phytochemicals. USDA guidelines recommend a daily intake of 4 to 8 mg, but most of us get just a quarter of that amount.

In the Beijing-based study mentioned above, 12 milligrams of supplemental lutein per day for 12 weeks resulted in improved visual acuity in the study participants, as measured in terms of contrast sensitivity. In other words, the eyes didn't have to work as hard.

The foods richest in lutein are kale, spinach and collard greens. Just ½ cup of cooked kale provides 11 mg of lutein, ½ cup cooked spinach provides 10 mg, and ½ cup of collard greens provides 7 mg. If you like your spinach raw, you'll get about 3 mg per cup. Broccoli lovers can get approximately 1½ mgs of lutein per ½ cup cooked. For those who would prefer to get their lutein in a pill, it's readily available in single ingredient or multi-ingredient vision formulas.

Reference:
British journal of Nutrition
"A 12-week lutein supplementation improves visual function in Chinese people with long-term computer display light exposure"
Authors: L. Ma, X.-M. Lin, Z.-Y. Zou, X.-R. Xu, Y. Li, R. Xu