Introduction

Zeaxanthin is one of the most common carotenoid alcohols found in nature. It is important in the xanthophyll cycle. Synthesized in plants and some micro-organisms, it is the pigment that gives paprika (made from bell peppers), corn, saffron, wolfberries, and many other plants and microbes their characteristic color. The name is derived from Zea mays (common yellow maize corn, in which zeaxanthin provides the primary yellow pigment), plus xanthos, the Greek word for "yellow" (see xanthophyll).

Benefits

Lutein and zeaxanthin can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. Studies suggest that a high level of both in eye tissue is linked with better vision, especially in dim light or where glare is a problem.

Diets rich in these two nutrients may help hold off age-related eye diseases. For example, one study found that people who ate foods rich in zeaxanthin think “green veggies” like spinach, kale, and broccoli may be half as likely to get cataracts. Another showed that if you have macular degeneration, which causes damage to the middle of your retina and can take away your central vision, supplements with lutein and zeaxanthin can slow its progress.

Zeaxanthin is found in highest quantity in the leaves of most green plants. Within the plant, it modulates light energy and keeps chlorophyll at appropriate levels during photosynthesis. Zeaxanthin and lutein are responsible for the bright colors of many fruits and vegetables, but they are found in greater amounts in green leafy vegetables. The chlorophyll in dark green vegetables actually masks the lutein and zeaxanthin pigments, giving the vegetables their characteristic green color.

In recent years, it has been discovered that zeaxanthin may have positive effects on the skin. Daily zeaxanthin consumption may protect skin cells from premature aging as well as UVB-induced tumors. A recent study showed that 10 mg of lutein and 2 mg of zeaxanthin consumption may also improve skin tone.

Side Effects

As of now, no known side effects or negative interactions of zeaxanthin with other drugs have been found. Though harmless, a person with fair skin may develop a yellowish coloration of the skin after exceeding the maximum daily recommended level for adults (10 milligrams).

Dosage

Currently, there is no recommended dietary intake for zeaxanthin. The amount of zeaxanthin your body needs may depend on the amount of stress you are under in your everyday life. For instance, a person who smokes may need more zeaxanthin, as smokers tend to have lower levels of carotenoids than non-smokers. A recent study used a preparation that included 10 milligrams (mg) of lutein and 2 mg of zeaxanthin.

It is estimated that most people consume about 1 to 3 mg of zeaxanthin daily through their diet. However, you may need more than this amount to reduce your risk of eye-related conditions. Fats improve the absorption of zeaxanthin, so including them in your diet is beneficial. Try tossing a bit of olive oil in a green salad or adding butter to cooked green vegetables.

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