What you eat matters for health and exercise performance. Nowhere is this clearer than in athletes. Nutrition holds a crucial role in the training regimen of top-tier athletes. We know that fruits and vegetables are part of a healthy diet, but could they have unexpected perks for exercise performance?
A recent study out of the University of Georgia shows that athletes who incorporate a diverse range of vibrant fruits and vegetables have better visual acuity. In turn, this boosts exercise performance. Even if you aren’t a serious athlete, but a casual exerciser, there are still benefits to adding vegetables to your plate.
Enhancing Visual Range with Colorful Fruits and Vegetables
At the heart of this study are macular pigments—specialized plant compounds that gather within the retina. Here, they play a key role in optimizing visual capabilities. Prior investigations have already shed light on the advantages of consuming a diet abundant in vibrant fruits and vegetables, encompassing the likes of deep-hued leafy greens, as well as yellow and orange-hued vegetables. These dietary choices offer benefits for both cognitive and visual health. Central to this are two pivotal constituents: lutein and zeaxanthin.
Lutein and zeaxanthin are carotenoids, antioxidants that form a protective shield against harmful blue light and reduce the risk of age-related macular degeneration. Lead author Jack Harth, a doctoral candidate in UGA’s College of Public Health, explains:
Research into lutein and zeaxanthin has mostly emphasized other health benefits that these plant compound offer, but this study looks at their potential to enhance visual range, the ability to see a target clearly over distance. Being able to do this gives a critical advantage to athletes across various sports. The challenge of seeing objects clearly as they recede into the distance arises partially because of blue light.
As Harth illustrates, “Imagine you’re a center fielder, tracking a ball against the bright blue sky or a cloudy gray backdrop. Atmospheric interference obstructs your view by distorting the path of light.” Although many athletes already use strategies such as eye black or blue blocker sunglasses to counteract blue light, consuming more lutein and zeaxanthin-rich foods boosts the eye’s inherent ability to handle blue light exposure.
Lutein and Zeaxanthin Block Ultraviolet Light
What happens when you add more colorful vegetables rich in lutein and zeaxanthin to your plate? Once you dine on these vegetables and absorb their carotenoids, lutein, and zeaxanthin accumulate as yellow pigments in the retina, the light-sensitive structure in the back of your eyes. There, they act as a filter to revent blue light from entering the eye. Previous studies have established a connection between these pigments and various measures of eye health and functional vision tests.
Studies show that a high level of both in eye tissue is linked with better vision, especially in dim light or where glare is a problem. Plus, there’s evidence that diets rich in these two nutrients may help ward off age-related eye diseases, such as cataracts and macular degeneration.
Beyond Blue Light: How Lutein and Zeaxanthin Enhance the Eye’s Natural Abilities
But there’s more. Billy R. Hammond, a professor of psychology in the Behavior and Brain Sciences Program at UGA’s Franklin College of Arts and Sciences, emphasizes, “Through a comprehensive series of studies, we have demonstrated that higher levels of lutein and zeaxanthin in the retina and brain reduce glare disability, enhance chromatic contrast, improve visual-motor reaction time, and even facilitate executive functions like problem-solving and memory.
All of these abilities hold immense significance for athletes.” This new research aims to bring the research on the link between macular pigment and functional vision up to date while exploring the potential to optimize athletic performance. They hope to take the investigation outdoors to measure individuals’ contrast sensitivity over distance in real-world conditions of blue haze and outdoor environments.
There Are Few Downsides to Eating the Rainbow
There are still some unanswered questions about lutein and zeaxanthin and their benefits on athletic performance. As the researchers point out, people absorb these plant-based compounds to varying degrees and it can take time for improvements in visual markers to show up. But even if you aren’t an athlete who competes or plays on a team, there are no downsides to adding more lutein and zeaxanthin-rich vegetables to your diet.
Studies also show that you can boost the absorption of these nutrients by consuming them with a healthy source of fat, such as olive oil or avocado. They’re fat-soluble, so you absorb them best with a source of fat. So, sauté colorful veggies in a little olive oil to maximize the eye health benefits. Embrace the power of healthy fat and indulge in a culinary journey to optical well-being.
Here are some top sources of lutein and zeaxanthin:
Vegetables:
- Dark leafy greens, such as spinach, kale, Swiss chard, mustard greens, turnip greens, collards, and lettuce
- Peas
- Summer squash
- Pumpkin
- Broccoli
- Asparagus
- Carrots
- Zucchini
Fruits:
- Kiwi fruit
- Different kinds of squash
- Plums
- Asian pears
- Purple berries
Research suggests that you can get benefits from consuming 10 mg/day for lutein and 2 mg/day for zeaxanthin. Unfortunately, the average American only gets around 1-2 mg of lutein per day. That would not be enough to get the full benefits.
Conclusion
Enjoy the upsides and nutritional perks of adding more foods rich in lutein and zeaxanthin to your diet. You don’t have to be a professional athlete to get the benefits.
As Harth concludes, “Both modeling and empirical studies have demonstrated that higher macular pigment in your retina improves your ability to see over distance. The implications for athletes are crystal clear.” So why not give your vision and performance the competitive edge they deserve?
You don’t have to be a professional athlete to enjoy the benefits. Embrace the power of nature’s medicine and paint the palette of nature with your food choices.
Key Takeaways:
- Eating colorful fruits and vegetables rich in lutein and zeaxanthin may improve eye and brain health.
- Lutein and zeaxanthin act as yellow pigments in the retina, filtering blue light.
- Higher macular pigment concentrations improve glare disability, contrast, and visual-motor reaction time.
- Incorporating more lutein and zeaxanthin into the diet could enhance athletic performance.
- Individual differences may affect the absorption and utilization of these plant compounds. To boost absorption, consume colorful vegetables with a source of fat.
References:
- University of Georgia. “Colorful fresh foods improve athletes’ vision: Visual range is a critical asset for top athletes in almost any sport.” ScienceDaily. ScienceDaily, 8 June 2023. <www.sciencedaily.com/releases/2023/06/230608120930.htm>.
- Ranard KM, Jeon S, Mohn ES, Griffiths JC, Johnson EJ, Erdman JW Jr. Dietary guidance for lutein: consideration for intake recommendations is scientifically supported. Eur J Nutr. 2017 Dec;56(Suppl 3):37-42. doi: 10.1007/s00394-017-1580-2. PMID: 29149368; PMCID: PMC5715043.
- Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G. The Effect of Lutein on Eye and Extra-Eye Health. Nutrients. 2018 Sep 18;10(9):1321. doi: 10.3390/nu10091321. PMID: 30231532; PMCID: PMC6164534.”Lutein for Eyes: Benefits for Vision and Eye Health.” 17 Nov. 2020, https://www.healthline.com/health/lutein-for-eyes.
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