To some, zeaxanthin may sound like the name of a creature from outer space, but it's actually a carotenoid -- a fat-soluble pigment that is naturally present in a variety of foods, including most fruits and vegetables. Together with lutein, zeaxanthin belongs to the group of carotenoids known as xanthophylls, which contribute a yellowish tint to the substances that contain them. Learn which fruits contain zeaxanthin so you can reap the health benefits of including this potent phytochemical in your diet.
The Facts
Although zeaxanthin is present throughout your body, its highest levels concentrate in your eyes, particularly in the center of the retina, according to The American Macular Degeneration Foundation. Along with lutein, zeaxanthin promotes your overall eye health by minimizing oxidative damage that may lead to eye problems, such as age-related macular degeneration and cataracts. This powerful phytochemical may also help protect your eyesight by filtering out and absorbing the sun's harmful short-wave blue light, notes Dr. Jeffrey Blume, Tufts University professor and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging.
Citrus Fruits
Although zeaxanthin is present in varying amounts in most fruits, you can maximize your zeaxanthin intake by paying particular attention to citrus fruits that contain flesh with a yellowish-orange hue. Commonly available citrus fruits that contain this carotenoid include oranges, tangerines, mangos and nectarines. One medium orange contains as much as 96.94 mcg of zeaxanthin, while a similarly sized tangerine contains slightly less at 94.08 mcg per serving, according to the American Macular Degeneration Foundation. Combined zeaxanthin and lutein content for a single raw mango or nectarine is 48 mcg and 177 mcg, respectively.
Other Fruits
Just as with citrus fruits, non-citrus fruits that contain higher levels of zeaxanthin generally exhibit yellowish-orange flesh. Prime options include persimmons, peaches, apricots and papayas. A single Japanese persimmon fruit contains a whopping 1401 mcg of lutein and zeaxanthin combined. One raw apricot provides 31 mcg combined of lutein and zeaxanthin while a single raw peach provides 89 mcg. At 125 mcg, a 1 cup serving of raw papaya pieces contains lower levels of lutein and zeaxanthin than a similarly sized serving of raw peaches, which contains 155 mcg.
Considerations
Maximize your intake of zeaxanthin by consuming at least five servings of brightly colored fruits and vegetables each day. Like colorful fruits, dark green leafy vegetables also serve as rich sources of both zeaxanthin and lutein, especially broccoli, lettuce, spinach, collard and turnip greens. Juice from brightly colored fruits like oranges often serves as an excellent source of zeaxanthin, but the raw fruit may provide a more nutritious zeaxanthin source in instances where the juice contains added sugar or is watered down.
References
- The American Macular Degeneration Foundation; Zeaxanthin; Dr. George Torrey
- "Journal of the American College of Nutrition"; Lutein and Zeaxanthin and Their Potential Roles in Disease Prevention; Dr. Jeffrey Blumberg, et al.; December 2004
- U.S. Department of Agriculture National Nutrient Database: Lutein and Zeaxanthin in Selected Foods
- U.S. Department of Agriculture National Nutrient Database: Japanese Persimmon Fruit
