Foods High in Zeaxanthin

Zeaxanthin has long been linked with eye health. Research carried out at Schepens Eye Research Institute and Department of Ophthalmology, Harvard Medical School, has proven that zeaxanthin plays a pivotal role in reducing the damaging effects of light on the retina of the eye. A growing number of nutritional supplements offer zeaxanthin, but it is possible to consume adequate quantities by consuming the right foods.

Leafy Greens

• Green vegetables are by far the best source of zeaxanthin. Kale contains 21,900 micrograms of zeaxanthin per 100g serving. Collard greens come in a close second, offering 16,300 micrograms, with spinach providing 12,600. Other leafy greens such as cress and lettuce also offer a healthy portion.

Other Vegetables

• A healthy serving of zeaxanthin can also be found in many other vegetables. Red pepper contains 6,800 micrograms per 100g serving, as does okra. Corn, squash, pumpkin and scallions are also worth adding to your shopping list.

Fruits

• Fruits, fresh or dried, despite containing significantly lower amounts, are another way to top up your zeaxanthin intake. Plums, tomatoes, peaches, pears and dried prunes all serve up more than 100 micrograms of zeaxanthin per 100g.