Zeaxanthin is one of two xanthophyll carotenoids that exist within the retina of the eye. Zeaxanthin can be found within the central macula of the eye, while lutein can be found in the peripheral area of the eye. According to a 2004 in the "Journal of American College of Nutrition," zeaxanthin may play a role in protecting the eye. According to this study, it may also help decrease the risk of certain types of cancers, stroke and heart disease. Including zeaxanthin-rich foods in your diet may help you maintain a healthy body.
Green Leafy Vegetables
According to the Linus Pauling Institute, many green leafy vegetables are good sources of both xanthophylls: zeaxanthin and lutein. A 1 cup serving of cooked spinach supplies 29.8 mg of lutein and zeaxanthin combined. The Linus Pauling Institute reports that most methods that supply quantities of zeaxanthin and lutein do not separate the two. Therefore, these two xanthophylls are generally reported in combination. Kale is another green leafy vegetable that is rich in these two xanthophylls with 25.6 mg per 1 cup cooked serving. Other good vegetable sources include turnip greens, collards and mustard greens.
Egg Yolks
Egg yolks contain significant amounts of lutein and zeaxanthin. According to the University of Michigan, studies have shown that people who consume a higher amount of food rich in these substances have a reduced risk for heart disease and age-related macular degeneration. The University of Michigan reports that one whole egg supplies 186 mg of lutein and zeaxanthin combined, all of which is found in the egg yolk.
Other Vegetables
Although the green leafy vegetables contain the highest amounts of lutein and zeaxanthin, other vegetables also offer these important substances. According to the Linus Pauling Institute, a 1 cup of cooked squash provides 4 mg of lutein and zeaxanthin combined, a 1 cup serving of peas supplies 3.8 mg, and a 1 cup serving of brussel sprouts, cooked, contains 2.4 mg. Other good sources include pumpkin, cooked broccoli and sweet yellow corn.
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