While most of us learn little, if anything, about antioxidants in school (save for those honorable folks who pursue a degree in nutrition or dietetics). That said, it’s important to understand how powerful these nutrients are in protecting against the array of chronic health issues that affect more than half of American adults.
While there are many types of antioxidants, which Mary Purdy, MS, RD, nutrition and sustainability advisor at Big Bold Health, calls a family of protective plant chemicals, an important group to know is carotenoids.
The Linus Pauling Institute at Oregon State University describes carotenoids as a group of more than 750 naturally occurring pigments (in red, yellow, and orange) that can be synthesized by plants and algae. Fruits and vegetables contribute the most carotenoids to human diets and one of the key players in offering us some serious antioxidant power.
Health benefits of zeaxanthin
Purdy says that one of the most important things to know about zeaxanthin is that, like other members of the carotenoid family, it gets converted to vitamin A in our bodies. While we often associate vitamin A with eye health—Purdy says research shows that carotenoids’ antioxidant properties can protect against visual fatigue, macular degeneration, and cataracts—it serves many other important purposes throughout the body. “Vitamin A is also essential for supporting immunity and preserving the integrity of our gut lining,” she says.
Research shows that carotenoids can help our bodies fight infections, in addition to improving gene regulation and angiogenesis—a process that helps us best deliver oxygen and nutrients to various tissues to promote healing and prevent illnesses of all kinds. A comprehensive review of research conducted in 2021 found that zeaxanthin also appears to help protect against neurological disorders due to its ability to fight off inflammation and oxidative stress, which can play a role in protecting against all sorts of other inflammatory conditions, from allergies to chronic health issues. More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.
More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.
Best food sources of zeaxanthin
All these impressive health benefits likely have you wondering what the best sources of the antioxidant zeaxanthin are. According to Purdy, zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find it in eggs and algae like the ever-popular spirulina and chlorella.
Zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find zeaxanthin in eggs and algae.
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“Using chemicals to grow food may reduce carotenoid content, so purchasing ‘Certified Organic’ can be a good bet,” says Purdy.
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While Purdy hasn’t seen an exact recommendation for zeaxanthin consumption as an isolated compound, she notes that most research related to the nutrient indicates that the highest benefits are found when it is consumed alongside other carotenoids, micronutrients, protein, and healthy fats. Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.
Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.
Interestingly, Purdy explains that the absorption of carotenoids can be impacted by temperature—both positively and negatively. She says that high-temperature processing methods could decrease zeaxanthin concentration in raw foods but could improve its bioavailability in others, so it’s a safe bet to stick with moderately heated food sources.
Some simple ways to up your zeaxanthin intake is by starting your morning with scrambled eggs cooked low and slow to perfection—bonus points if you also serve it with some sauteed peppers cooked in olive oil for a healthy fat pairing. You could also get double the antioxidant power by whipping up a batch of mango-corn salsa with avocado for a tasty and nutritious appetizer. You can always add a serving of chlorella or spirulina to your morning smoothie to give it a vibrant color and help you feel more vibrant, too.
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