Which foods contain zeaxanthin ?
Lutein and zeaxanthin are what give many fruits and vegetables their orange/yellow color, for example, corn, carrots, pumpkins, cantaloupe, eggs, peppers are good sources of lutein and zeaxanthin.
But lutein and zeaxanthin are actually found in higher amounts in green leafy vegetables (kale, spinach, broccoli).
Kale is one of the best sources of lutein, containing 48-115 micrograms of lutein per gram, while carrots contain only 2.5–5.1 micrograms per gram.
So, dark green vegetables like kale, spinach, and broccoli are excellent sources of lutein and zeaxanthin. Egg yolks and chili peppers are also good sources. The vast majority of zeaxanthin is ingested in its free form. Fat increases the absorption of lutein and zeaxanthin.
This type of naturally occurring zeaxanthin is called (3R, 3'R)-zeaxanthin or dietary zeaxanthin.
The highest concentration of zeaxanthin is found in the center of the macula of the human eye, and small amounts of zeaxanthin are also found in the peripheral retina. Zeaxanthin not only acts as an antioxidant to reduce oxidative stress and damage caused by blue light, but also plays a role in filtering blue light.
Which is better lutein or zeaxanthin?
An assessment by the U.S. National Health and Nutrition Examination Survey (NHANES) and the U.S. Department of Agriculture Nutrition Coordinating Center (USDA/NCC) pointed out that in the American diet, the ratio of lutein to zeaxanthin is 5:1. The study results found that serum lutein and zeaxanthin The ratio of zeaxanthin is also about 5:1.
Multiple studies have tested and found the eye health benefits of at least 2mg of zeaxanthin combined with 10mg of lutein daily.
Multiple studies have evaluated the effects of zeaxanthin supplementation on serum zeaxanthin levels, macular pigment optical density (MPOD), visual function, and antioxidants in healthy subjects and subjects with age-related macular degeneration (AMD). The impact of ability.
Trial results support the benefits of zeaxanthin for eye health. Because zeaxanthin and lutein are closely related and co-occur in the diet, many of these studies have evaluated the benefits of combining zeaxanthin with lutein.
Because the average dietary intake of zeaxanthin is less than the 2 mg daily intake recommended by scientific literature and dietary proportions, taking supplements is a good source of daily zeaxanthin for most people and is recommended. The "free" form of zeaxanthin used is identical to the form of zeaxanthin that occurs naturally in the diet.
Lutein and zeaxanthin are beneficial for:
1. Age-related macular degeneration (AMD):
Consuming lutein and zeaxanthin can prevent AMD from developing into blindness.
2. Cataracts:
Foods containing lutein and zeaxanthin may slow down the development of cataract lesions.
3. Diabetic Retinopathy:
In animal diabetes studies, supplementation with lutein and zeaxanthin has been shown to reduce markers of oxidative stress that damage the eyes.
4. Uveitis:
Lutein and zeaxanthin may help reduce the inflammatory process involved in uveitis.
Reference
[1]. Nwachukwu I.D., Udenigwe C.C., Aluko R.E. Lutein and zeaxanthin: Production technology, bioavailability, mechanisms of action, visual function, and health claim status. Trends Food Sci. Technol. 2016;49:74–84. doi: 10.1016/j.tifs.2015.12.005.
[2]. Schalch, W., Cohn, W., Barker, F. M., Kopcke, W., Mellerio, J., Bird, A. C., Robson, A. G., Fitzke, F. F., and van Kuijk, F. J. Xanthophyll accumulation in the human retina during supplementation with lutein or zeaxanthin - the LUXEA (LUtein Xanthophyll Eye Accumulation) study. Arch.Biochem.Biophys. 2-15-2007;458(2):128-135.
