Zeaxanthin plays an important role in eye health throughout the lifecycle, from developing fetuses to older adults. The substance, which is found in the cells of your eyes, is linked to several benefits, including vision and eye health. Read on to learn what zeaxanthin is, what it does, and how you can get more of it into your diet.

What Is Zeaxanthin and What Does It Do?

Zeaxanthin is a carotenoid and a potent antioxidant found in your eye’s lens and retina. Carotenoids act as red, orange, and yellow pigments in many algae, bacteria, fungi, plants, and animal products, but they are also fat-soluble nutrients that can protect your eye from high-energy light waves, as well as oxidative stress and damage by reducing free radicals. 

Other Health Benefits of Zeaxanthin

In addition to aiding healthy vision, zeaxanthin appears in parts of your brain associated with cognition, movement coordination, and decision-making, though less research has been done on cognition- and dementia-related benefits than on eye-related benefits. 

Zeaxanthin can also be found in your skin, where it protects you from the sun’s ultraviolet rays and can reduce signs of aging such as skin dryness, discoloration, wrinkles, and loss of elasticity.

Studies suggest that zeaxanthin may also:

• Protect kidney health
• Reduce symptoms of liver disease
• Improve cellular communication and homeostasis

Research is ongoing in these areas. 

Best Food Sources for Zeaxanthin

Zeaxanthin is found naturally in a wide variety of fruits and vegetables, including:

• Dark leafy greens such as spinach and kale
• Broccoli, Brussels sprouts, and asparagus
• Romaine lettuce
• Summer squash
• Green peas
• Pumpkin
• Carrots
• Orange bell peppers
• Goji berries (including the seeds)

Pistachios, corn, and egg yolks are also high in zeaxanthin. 

Zeaxanthin Supplements

Some studies suggest that taking zeaxanthin supplements increases the eye’s macular pigment density. Increased density has been associated with a reduced risk of macular degeneration. Individual responses vary widely, however, and scientific findings are inconclusive.

While there is evidence that zeaxanthin provides antioxidant and anti-inflammatory benefits that protect the eye from such diseases as cataracts, diabetic retinopathy, glaucoma, and macular degeneration, more research is needed to confirm this and determine optimal dosages for both food and supplement intake.

This article was reviewed and edited for accuracy by Alan Robin, M.D., a Responsum Health Advisory Council member, ophthalmologist, glaucoma treatment specialist, and leader in the clinical management and scientific study of the disease.

*Charles, A. (2021, Oct. 12). Zeaxanthin: Health Benefits and Top Food Sources. 

Healthline. https://www.healthline.com/nutrition/zeaxanthin