Melanin acts as a natural sun shield, and more ultraviolet and blue light rays from sunshine can pass through to the macula when there is less of this pigment. These wavelengths of light cause the fats in the retina to become oxidized. Over years of unprotected sun exposure, this can cause significant damage to the retina. This is especially true if antioxidants are deficient. In a study published in the Journal of Experi- mental Eye Research, when rats were supplemented with antioxidants, they became less vulnerable to retinal damage from ultraviolet and blue light.
Carotenoids are nutrients found plentifully in orange, yellow and dark green vegetables.
Beta carotene is the best known of these, but there are many others that have important roles in the body-particularly in the eyes. A recent study in the Journal of the American Medical Association showed that adults who eat leafy greens like spinach, kale and collards often have far lower risk of macular degeneration. These greens are rich in the carotenoids lutein and zeaxanthin. Lutein and zeaxanthin are yellow pigments found abundantly in the retina. They protect the retina from oxidative damage, most notably from ultraviolet and blue light rays.