Sources of Zeaxanthin

Protecting the health of your body and your vision are important. There are many nutritional supplements on the market aimed at helping you to do just that. One of the emerging super-supplements is zeaxanthin. Zeaxanthin is stored in your skin and eyes and helps to prevent damage to your vision. A combination of healthy foods and supplementation seems to be the ideal prescription for maximum benefits.

Significance

• Zeaxanthin is a powerful antioxidant that can defend your body from the harmful effects and damage from free radicals while protecting your eyes from AMD (age-related macular degeneration) and cataracts. If you smoke or drink regularly and/or have a diet with few fruits and vegetables, your body will require more zeaxanthin (and lutein) for optimal health effects. Knowing the best sources for zeaxanthin can ensure that you protect your body and your vision for years to come.

What is zeaxanthin and where is it found?

• Zeaxanthin is a carotenoid similar to beta-carotene but used differently in your body. Instead of being metabolized into Vitamin A, zeaxanthin belongs to the xanthophylls group, which is distributed throughout the body, predominately in the macula and lens of your eye. Rich sources of zeaxanthin (and lutein) are dark, leafy greens (like turnip greens, collard greens, kale, spinach and romaine lettuce), as well as broccoli, corn, Brussels sprouts, zucchini and peas. For maximum absorption from these foods, light steaming or eating them raw is optimal.

Foods with high zeaxanthin levels

• There are foods that contain more zeaxanthin than others. Some of the super-charged foods include (in order of highest to lowest) orange peppers (raw), Japanese persimmons, frozen or cooked corn, raw spinach, cooked turnip greens, cooked collard greens, raw lettuce (romaine in particular), cooked spinach, cooked kale, tangerines and mandarin oranges. Egg yolks and barley are additional sources of lutein with much smaller amounts of naturally occurring zeaxanthin.

To Supplement or Not to Supplement

• Considering the average American diet, you most likely do not get enough zeaxanthin from food alone. If you are prone to a specific condition or if you have been diagnosed with AMD, you may need larger amounts (up to 10 mg per day) of zeaxanthin to maximize its benefits. Most supplements come in the form of a lutein/zeaxanthin combination and are extracted from the marigold flower. In 2002, pure zeaxanthin supplements became available on the market.

Considerations

• Emerging research suggests that smoking may inhibit your body's ability to absorb carotenoids like zeaxanthin. If you regularly smoke or drink, you should talk to your doctor prior to beginning a zeaxanthin supplement to avoid any adverse reactions. Cholesterol medications like Colestipol, Colestid and Cholestyramine (a group of medications known as bile acid sequestrants) tend to lower your levels of carotenoids. Certain margarines like Benecol or others with added plant sterols may also decrease your ability to absorb zeaxanthin. There are no known side effects or toxicity for zeaxanthin supplementation.