A better vision is important for a better future, and it is important to take care of your eyes to lead a good quality of life. However, according to a 2023 WHO report, globally around 2.2 billion people were affected with vision impairment.4 Research in nutrition highlights that a diet, rich in carotenoids, is vital for maintaining eye health and clear vision.
Carotenoids can help to protect your eyes against the harmful effects of sunlight and reduce the risk of macular degeneration. This article explains Zeaxanthin, a non-provitamin A carotenoid that belongs to the xanthophyll family,1 and its specific effects on eye health and overall human health.
What is zeaxanthin?
Carotenoids are lipophilic pigments and due to their capacity to absorb light, they contribute to a wide range of natural colours.3 Colours of plants, flowers, and animals fall under this category.
The two most well-known subclassifications of carotenoids are:
- Provitamin A - those that the body can convert to vitamin A3
- Non-provitamin A - those that the body cannot convert to vitamin A3
Non-provitamin A carotenoids
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Xanthophylls
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Lutein and Zeaxanthin3
Natural sources of zeaxanthin
The natural sources rich in Zeaxanthin are kale, spinach, corn, eggs, basil, parsley, peas, lettuce, green pepper, broccoli, carrots, red pepper, and pistachio.5
Role of zeaxanthin in the human body
Zeaxanthin has antioxidant properties and potentially protects against chronic eye and cardiovascular diseases, such as age-related macular degeneration (AMD), cataracts, coronary heart disease, and stroke.1 It also helps in improving skin health and protects against UV radiation.
Importance in eye health
Zeaxanthin is one unique natural pigment that is highly valued for its defence against blue light and its crucial role in preventing age-related macular degeneration (AMD), the primary cause of blindness. Zeaxanthin also helps in reducing the risk of cataracts and improving visual acuity and contrast sensitivity.
How does zeaxanthin protect the eyes?
Zeaxanthin is mostly found in the macula of the retina, which oversees central vision and high-resolution visual functions, including reading and facial recognition. Age-related macular degeneration (AMD) is caused by blue light, which is filtered out mainly by this pigment. Blue light can cause oxidative damage to the fragile tissues of the retina since it can permeate deep into the eye via digital screens and artificial lighting.
Zeaxanthin functions as a natural sunscreen by absorbing blue light and protecting the eyes against UV light. Its antioxidant qualities help in eradicating free radicals and unstable chemicals that can harm the eyes.
Preventing age-related macular degeneration (AMD)
Age-related macular degeneration (AMD) is a disease that specifically affects the macula lutea. It is the principal cause of blindness among people aged 65 years and older in the Western world.3 It happens when the retina's core region, the macula, gradually deteriorates. Higher amounts of zeaxanthin in the retina have been linked to a lower risk of AMD development, according to studies. Zeaxanthin and lutein together create a protective layer in the macula that increases its density and protects against inflammation and oxidative stress, which are the two major factors that lead to the development of AMD.
Reducing the risk of cataracts
Cataracts are another prevalent cause of visual impairment, characterised by clouding of the eye lens. Zeaxanthin's antioxidant qualities lower the chance of cataracts by protecting the lens from oxidative damage. Zeaxanthin is important for healthy and clear vision as we age, and a zeaxanthin-rich diet will lower the incidence of cataracts.
Dietary sources and supplementation
Incorporating zeaxanthin-rich foods
Including zeaxanthin-rich foods in your diet is a natural and effective way to boost your intake of this important carotenoid. Below are some tips to incorporate these foods into your daily meals:
- Kale and Spinach: add these leafy greens to salads, and smoothies, or sauté them as a side dish
- Corn: enjoy corn on the cob, add it to salads, or use it in soups and stews
- Eggs: start your day with an egg-based breakfast such as scrambled eggs, omelettes, or boiled eggs
- Bell Peppers: add sliced bell peppers to salads, and stir-fries, or enjoy them as a crunchy snack
- Broccoli and Carrots: steam or roast these vegetables as a side dish or add them to soups and casseroles
Supplements
Zeaxanthin supplements are convenient alternatives for people who cannot take enough zeaxanthin through diet alone. Zeaxanthin supplements are available in:
- Capsules
- Soft gels
- Powders
Always consult a healthcare professional or physician before taking any new supplements.
Practical tips for eye health
Along with a zeaxanthin-rich diet, healthy lifestyle habits add further protection to your eyes and overall health:
- Regular Eye Examinations: visit ophthalmologists or physicians to do regular eye exams to monitor your eye health and early detection of any vision impairment
- Protect Your Eyes: wear sunglasses when outdoors to block UV rays and blue light and use blue light filters on mobile phones and other digital devices
- Stay Hydrated: proper hydration helps to promote overall eye health and prevents dry eyes
- Quit Smoking: smoking increases the risk of AMD and quitting smoking can improve eye health
- Exercise Regularly: physical activity promotes good circulation and reduces the risk of cardiovascular diseases
Summary
Zeaxanthin is a non-provitamin A carotenoid belonging to the xanthophyll family, crucial for maintaining eye health and preventing vision impairment. Found abundantly in leafy greens like kale and spinach, corn, eggs, bell peppers, and broccoli. Zeaxanthin serves as a powerful antioxidant. It plays a vital role in protecting the eyes from blue light and reducing the risk of age-related macular degeneration (AMD) and cataracts. Zeaxanthin is concentrated in the macula of the retina, where it filters harmful blue light and combats oxidative damage, significantly lowering the risk of AMD and cataracts, both of which are prevalent causes of blindness and visual impairment.
Incorporating zeaxanthin-rich foods into the diet, such as salads, smoothies, and various vegetable dishes, is an effective way to boost its intake. For those who struggle to get enough zeaxanthin through diet alone, supplements in the form of capsules, soft gels, or powders are available. Additionally, maintaining a healthy lifestyle with regular eye exams, wearing protective eyewear, staying hydrated, quitting smoking, and exercising regularly can further enhance eye health and overall well-being.
FAQs
What is zeaxanthin?
Zeaxanthin is a non-provitamin A carotenoid that belongs to the xanthophyll family. It is a natural pigment found in certain plants and is crucial for maintaining eye health.
What are the benefits of zeaxanthin for eye health?
Zeaxanthin helps protect the eyes from blue light, reduces the risk of age-related macular degeneration (AMD) and cataracts, improves visual acuity and contrast sensitivity, and acts as an antioxidant to combat oxidative damage.
Which foods are rich in zeaxanthin?
Foods high in zeaxanthin include kale, spinach, corn, eggs, basil, parsley, peas, lettuce, green pepper, broccoli, carrots, red pepper and pistachios.
How does zeaxanthin protect against blue light?
Zeaxanthin absorbs blue light and acts as a natural sunscreen for the eyes, shielding them from harmful rays that can cause oxidative damage to the retina.
What is the role of zeaxanthin in preventing AMD?
Zeaxanthin, along with lutein, forms a protective layer in the macula, increasing its density and protecting it from inflammation and oxidative stress, which are major factors in the development of AMD.
Can zeaxanthin help reduce the risk of cataracts?
Yes, zeaxanthin's antioxidant properties help protect the lens of the eye from oxidative damage, thereby reducing the risk of cataracts.
Should I take zeaxanthin supplements?
If you are unable to get enough zeaxanthin from your diet, supplements can be a convenient alternative. However, it is important to consult a healthcare professional before starting any new supplements.
How can I incorporate more zeaxanthin-rich foods into my diet?
You can add kale and spinach to salads, and smoothies, or sauté them as a side dish. Enjoy corn on the cob, in salads, or in soups. Start your day with eggs in various forms and add bell peppers to salads, stir-fries, or as a snack. Steam or roast broccoli and carrots, as a side dish or add them to soups and casseroles.
What other lifestyle habits can promote eye health?
Regular eye examinations, wearing sunglasses and blue light filters, staying hydrated, quitting smoking, and exercising regularly can all contribute to better eye health.
Why is it important to protect my eyes from blue light?
Blue light can penetrate deep into the eye and cause oxidative damage to the retina, potentially leading to conditions like AMD. Zeaxanthin helps filter blue light, protecting the eyes from such damage.
References
- Murillo A, Hu S, Fernandez M. Zeaxanthin: Metabolism, Properties, and Antioxidant Protection of Eyes, Heart, Liver, and Skin. Antioxidants. 2019 Sep 11;8(9):390-408.
- Sajilata MG, Singhal RS, Kamat MY. The carotenoid pigment zeaxanthin—a review. Comprehensive Reviews in Food Science and Food Safety. 2008 Jan;7(1):29–49.
- Roberts RL, Green J, Lewis B. Lutein and Zeaxanthin in Eye and Skin Health. Clinics in Dermatology. 2009 Mar;27(2):195–201.
- World Health Organization. Blindness and Vision Impairment [Internet]. World Health Organization. 2023. Available from: https://www.who.int/news-room/fact-sheets/detail/blindness-and-visual-impairment
- Abdel-Aal ES, Akhtar H, Zaheer K, Ali R. Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients [Internet]. 2013 Apr 9;5(4):1169–85. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
