Author: Lin Kai-Hsiang, Dietitian

In today’s highly digitalized lifestyle, our eyes endure unprecedented levels of stress. Prolonged screen exposure, lack of outdoor activity, and increasingly refined diets contribute to earlier-onset vision decline. In Taiwan, eye health issues have become a pressing national concern. This article begins by exploring the current status of eye health among Taiwanese people, then delves into the benefits of lutein and zeaxanthin for visual wellness, and finally presents scientifically-supported daily intake recommendations.
Current Eye Health in Taiwan and Future Trends
According to research from Taiwan’s Health Promotion Administration and major medical institutions, Taiwan has the highest myopia prevalence in the world. Myopia is no longer confined to adolescents; it now affects children as young as preschoolers. Statistics show that 87.2% of youth under 18 have myopia, and over 28% of ninth graders have high myopia (more than 500 degrees). Early onset is increasingly common, with kindergarten students already displaying vision issues—a consequence of heavy digital device use and insufficient outdoor activity.
As Taiwan’s population ages, age-related visual disorders such as cataracts, macular degeneration, and retinal diseases are also on the rise. Among seniors over 65, blurred vision, night blindness, and reading difficulties are increasingly reported. Moreover, adult populations are experiencing premature aging of the eyes due to blue light exposure from digital screens.
Nutritional Benefits of Lutein and Zeaxanthin
Lutein and zeaxanthin, carotenoids found in dark green vegetables, egg yolks, and corn, are among the most studied and validated nutrients for vision health. As the human body cannot synthesize these nutrients, they must be obtained from diet or supplements. Both are concentrated in the macula of the retina, the area responsible for sharp central vision. They absorb high-energy blue light, protecting retinal cells, and act as antioxidants to neutralize free radicals caused by light exposure. This reduces cellular damage and inflammation, helping prevent macular degeneration and relieve visual stress. The AREDS2 study by the U.S. National Eye Institute recommends a daily intake of 10 mg lutein and 2 mg zeaxanthin.
Recommended Daily Intake and Practical Advice
For children, office workers, and the elderly alike, lutein and zeaxanthin should be part of a daily eye care regimen.
– Suggested Daily Intake:
• Lutein: 6–10 mg/day
• Zeaxanthin: 2 mg/day
– Natural Food Sources:
• Dark green vegetables (e.g., kale, spinach): 100g/day can provide 2–4 mg lutein
• Egg yolks: approx. 0.3–0.5 mg lutein per yolk
• Corn and pumpkin: rich in zeaxanthin and some lutein
– Supplementation Tips:
• Take with fat-containing meals to improve absorption
– Specific Group Recommendations:
• Children (6+): 2–4 mg/day
• Office workers: 6–10 mg lutein and 2 mg zeaxanthin/day
• Elderly: high-bioavailability products recommended for consistent intake
Healthy Vision Habits
In addition to nutrition, developing good daily habits is essential:
• Spend at least 2 hours outdoors daily
• Apply the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds
• Reduce screen time and avoid device use in the dark
• Ensure sufficient sleep for eye cell repair
• Maintain a balanced diet including fruits, vegetables, fish, and whole grains
Conclusion
Eyes are the windows to the soul. With rising vision challenges in Taiwan, proper eye care, good habits, and targeted nutrition can help safeguard eyesight. Supplementing with lutein and zeaxanthin can support visual health at every life stage.
【References】
- 衛生福利部國民健康署:https://www.hpa.gov.tw
- 中國醫藥大學附設醫院:https://www.cmuh.cmu.edu.tw
- 美國國家眼科研究院(NEI)AREDS2研究:https://www.nei.nih.gov/research/clinical-trials/age-related-eye-disease-studies-aredsareds2