Zeaxanthin -- along with lutein -- are compounds that are called xanthophylls, according to AllAboutVision.com. These compounds are yellow pigments that are found in the retina of the eye; the highest concentration is in the central retina called the macula. Lutein and zeaxanthin protect the macula from sunlight and can play a role in lowering the risk of age-related macular degeneration, according to the American Macular Degeneration Foundation. These compounds may also lower the risk of cataracts, according to the American Optometric Association. Supplements can increase the amount of zeaxanthin in the macula, but eating foods with high levels of this substance may be protective against macular degeneration as well.
Leafy Green Vegetables
Zeaxanthin levels are high in green leafy vegetables, according to the American Optometric Association. The amount of zeaxanthin in these vegetables may vary according to the method of preparation; raw versions may have more nutrients. One cup of kale contains up to 2.2 mg of zeaxanthin per serving; one cup of collard greens has 5.1 mg per serving. Spinach has up to 5.9 mg per serving. Other good sources of zeaxanthin include turnip greens and iceberg and romaine lettuce, according to the American Macular Degeneration Foundation.
Yellow Corn
Yellow corn is another good source of zeaxanthin. This substance is located in the yellow pigments of the vegetable, according to AllAboutVision.com. One cup of corn contains 0.9 mg of zeaxanthin, according to the American Optometric Association.
Citrus Fruits
Other brightly colored foods that supply significant amounts of zeaxanthin to the diet are citrus fruits. One medium orange contains about 0.1 mg of zeaxanthin, as does a raw tangerine, according to the American Macular Degeneration Foundation. Three-quarters of a cup of orange juice contains about 0.15 mg of this compound.
Orange Peppers
Although there are several brightly colored sweet peppers available on the market, all of these vegetables do not contain significant amounts of zeaxanthin. Orange peppers contain the most zeaxanthin among the red, yellow and orange peppers. One cup of orange pepper contains 1.7 mg of zeaxanthin, according to the American Optometric Association. Yellow and red peppers contain very little, according to Alisa Perry and colleagues in a 2009 article in the "Journal of Food Composition and Analysis."
Eggs
The egg -- while not a vegetable -- also contains significant amounts of zeaxanthin, according to Perry and colleagues. Zeaxanthin amounts are higher in the yolk portion of the egg, which is probably associated with the bright yellow color of the yolk. One raw egg yolk contains about 0.252 mg of zeaxanthin, according to a 2005 article in the "Alternative Medicine Review" journal.
References
- American Macular Degeneration Foundation: Zeaxanthin May Decrease Your Risk of Macular Degeneration
- AllAboutVision.com: Lutein and Zeaxanthin: Eye and Vision Benefits
- The Linus Pauling Institute Micronutrient Information Center: Carotenoids
- "Journal of Food Composition and Analysis"; Xanthophyll (Lutein, Zeaxanthin) Content in Fruits, Vegetables and Corn and Egg Products; Alisa Perry and colleagues; 2009.
- "Alternative Medicine Review": Lutein and Zeaxanthin; 2005.
