Found naturally in many foods, particularly colourful fruits and leafy greens, zeaxanthin acts as a shield for the macula, the part of your eye responsible for central vision.
Adding zeaxanthin-rich foods to your diet can be an easy and delicious way to protect your eyesight long-term. So, what are these zeaxanthin-packed foods?
Kale
One of the richest sources of zeaxanthin is kale, a leafy green that has gained popularity for its incredible nutritional value. Whether you enjoy it in a salad, sauteed, or blended into a smoothie, kale is an excellent addition to your diet.
Not only is it packed with zeaxanthin, but it’s also loaded with other nutrients like vitamins C and K, making it a great all-around superfood.
Adding just a few servings of kale to your meals each week can significantly increase your intake of zeaxanthin, supporting both eye health and overall well-being.
Spinach
Like kale, spinach is another leafy green that’s rich in zeaxanthin. Spinach is versatile and can be eaten raw in salads, blended into smoothies, or cooked into a variety of dishes.
Just one cup of spinach contains a substantial amount of zeaxanthin, along with other antioxidants and vitamins.
Incorporating spinach into your regular diet is an easy way to boost your zeaxanthin levels while also enjoying its many other health benefits.
Corn
Corn is a delicious and easily accessible source of zeaxanthin. Its bright yellow colour is a sign of the carotenoids, including zeaxanthin, that it contains.
Whether you enjoy corn on the cob, in a salad, or as part of a side dish, you’ll be providing your body with a good dose of this important nutrient.
Corn is also a versatile ingredient, making it simple to incorporate into your everyday meals. Plus, it’s an affordable option for anyone looking to increase their zeaxanthin intake.
Egg yolks
You might not immediately think of eggs when considering eye health, but egg yolks are actually a great source of zeaxanthin.
Alongside lutein, another carotenoid, the zeaxanthin in egg yolks can help reduce the risk of age-related macular degeneration, a leading cause of vision loss.
Including eggs in your diet, whether for breakfast or as a snack, is a simple way to up your intake of these eye-friendly nutrients. Just remember, it’s the yolk where the zeaxanthin is concentrated, so make sure to eat the whole egg!
Broccoli
Broccoli is another vegetable that deserves a spot on your plate if you’re looking to support your eye health. This cruciferous vegetable is loaded with nutrients, including zeaxanthin, vitamins C and K, and fibre.
Whether steamed, roasted, or added to soups and casseroles, broccoli is an easy addition to any meal.
Its nutrient density makes it a great choice for overall health, and the presence of zeaxanthin ensures it’s also beneficial for your eyes.
Brussels sprouts
Brussels sprouts may not be everyone’s favourite vegetable, but they are certainly worth considering if you want to protect your eyesight. These small, cabbage-like greens are packed with zeaxanthin and other essential nutrients.
Roasting Brussels sprouts brings out their natural sweetness, making them a tasty side dish that’s full of health benefits.
Zucchini
Zucchini is a summer squash that’s both light and versatile, making it a great ingredient for a variety of dishes. From spiralised zucchini noodles to grilled slices, this vegetable offers a mild flavour that can easily be paired with other foods.
Zucchini is also a good source of zeaxanthin, providing yet another reason to add it to your meals. Plus, it’s low in calories, making it a healthy option for anyone trying to maintain a balanced diet.
Orange peppers
Orange peppers are not only visually appealing, but they also pack a punch when it comes to their zeaxanthin content. Their bright colour is a sign of the carotenoids they contain, including zeaxanthin and beta-carotene.
Whether eaten raw in salads, stuffed, or roasted, orange peppers are a delicious and colourful way to get your daily dose of zeaxanthin. They also add a burst of flavour to any meal, making them a popular choice for those looking to eat healthily.
Peas
Don’t let their size fool you—peas are a tiny but mighty source of zeaxanthin. Whether fresh or frozen, peas are an easy ingredient to incorporate into a wide variety of dishes.
They’re also rich in fibre, making them beneficial for digestion as well as eye health. Adding peas to soups, stews, or salads is a simple and effective way to increase your zeaxanthin intake without much effort.
Grapes
Grapes, particularly the red and purple varieties, are rich in zeaxanthin and make for a sweet and nutritious snack. These antioxidant-packed fruits are easy to take on the go or enjoy as a light dessert.
Grapes are also known for their heart-healthy properties, so including them in your diet not only benefits your eyes but also supports overall health. Whether eaten fresh or dried as raisins, grapes are a delicious way to boost your intake of zeaxanthin.
Goji berries
Goji berries have long been considered a superfood due to their impressive nutrient profile. Rich in zeaxanthin, goji berries are known for their ability to support eye health and protect against age-related vision decline.
These small, vibrant berries can be eaten on their own, added to smoothies, or sprinkled on top of oatmeal or yoghurt. Their high antioxidant content makes them a valuable addition to any diet.
Mango
Mango are a tropical fruit that not only satisfies your sweet tooth but also provides a good dose of zeaxanthin. This juicy fruit is rich in vitamins A and C, making it an excellent choice for overall health.
Whether eaten fresh or blended into a smoothie, mangos are a delicious way to incorporate more zeaxanthin into your diet. Their natural sweetness makes them a versatile fruit that can be enjoyed in a variety of ways.
Papayas
Papayas are another tropical fruit that’s high in zeaxanthin. Known for their digestive health benefits, papayas are also great for your eyes.
Whether eaten on their own, in fruit salads, or blended into smoothies, papayas are a refreshing and nutritious option.
They are packed with antioxidants, helping to protect your body from oxidative stress, which can lead to vision problems over time.
Oranges
Oranges are well known for their high vitamin C content, but they also provide a good amount of zeaxanthin. Including oranges in your diet is an easy way to support your eye health while also boosting your immune system.
Whether you enjoy a fresh orange or a glass of juice, you’ll be getting a healthy dose of both vitamin C and zeaxanthin. Plus, oranges are available year-round, making them a convenient and tasty option.
Cantaloupe
Cantaloupe, with its sweet and refreshing taste, is a great source of zeaxanthin. This melon is perfect for summer salads, smoothies, or as a snack on its own.
Along with zeaxanthin, cantaloupe is rich in vitamins A and C, making it a great choice for overall health. Its high water content also makes it hydrating, which is a bonus on hot days. Including cantaloupe in your diet is an easy and delicious way to boost your eye health.
Final notes
Incorporating foods that are rich in zeaxanthin into your diet is a simple yet powerful way to protect your eyes and promote long-term vision health.
From leafy greens like kale and spinach to colourful fruits such as mangoes and papayas, there are plenty of delicious options to choose from.
By making a conscious effort to include these foods in your everyday diet, you’ll be giving your eyes the nutrients they need to stay healthy and strong.
Related read: Why Take Zeaxanthin Supplements?
