How do Carotenoids support eye health?

 
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Carotenoids and eye health

Raw watercress contains many nutrients associated with eye health. It is rich in vitamin A (as β-carotene) that contributes to the normal functioning of our eyes, plus it contains the additional carotenoids lutein and zeaxanthin, which are specifically found in our macula lutea and eye lens. A randomised cross over trial at the University of Ulster showed that eating 85g of watercress daily for 8 weeks increased plasma lutein by 100% (1).

Carotenoids are natural lipid-soluble antioxidants that are responsible for the yellow, orange or red colour of fruits and vegetables. Great sources in our diet include foods such as yellow peppers, spinach, watercress, peas, squashes and Swiss chard, but they are also found in egg yolks and pistachio nuts. Eating these carotenoid rich foods in conjunction with healthy fats increases their uptake into the body - using watercress in a homemade pesto with olive oil would be a great pairing to achieve this!

““A considerable number of studies including preclinical and clinical trials demonstrated that β-carotene, lutein and zeaxanthin can prevent the progression of eye diseases, mainly by quenching free radicals and preventing oxidative damage to the retina”(2). ”
— F Johra (2020)

A regular intake of carotenoid-rich green leafy vegetables and other antioxidant rich foods, as part of a healthy diet and lifestyle, remains a key recommendation for the maintenance of eye health.

 

References:

  1. Gill CI, Haldar S, Boyd LA, Bennett R, Whiteford J, Butler M, Pearson JR, Bradbury I, Rowland IR. Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults. Am J Clin Nutr. 2007 Feb;85(2):504-10.

  2. Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel). 2020 Oct 26;9(11):1046.

 

The Watercress Company presents a video about the potential benefits of eating watercress. Please note that while these studies contribute valuable scientific understanding, more high-quality research is needed to explore potential applications, dosages and relevance for the general population. None of these studies should be interpreted as evidence that consuming watercress has any cancer disease-prevention or cancer treatment effects.