Zeaxanthin is a yellow carotenoid that is the main pigment in yellow Indian corn. Lutein (antioxidant carotenoid) and zeaxanthin naturally coexist in the macula (small, central portion of the retina necessary for sharp vision). The National Institutes of Health (NIH) report that lutein and zeaxanthin may protect against the common eye disease of macular degeneration, which is an age-related chronic eye disease that affects more than 10 million U.S. adults. The NIH says a diet rich in lutein and zeaxanthin seems to shield retinal tissues. Zeaxanthin is found in a number of vegetables and fruits. Egg yolks, spinach and corn also have high concentrations of lutein and zeaxanthin.
Fruits
Fruit sources of zeaxanthin are peaches, nectarines, tangerines, mandarins, honeydew, mango, kiwi fruit, grapes and orange juice. The NIH reports that wolfberries, which are used in Chinese medicine, have a large amount of zeaxanthin.
Vegetables
Vegetable souces of zeananthin are sweet corn, spinach, collard greens, turnip greens, celery, zucchini, orange pepper, lettuce, kale, broccoli, green beans, Brussels sprouts, green peas, squash, sweet potatoes and carrots. Orange pepper has a very high amount of zeananthin compared with other foods.
Additional Sources
Other sources of zeaxanthin are chicken egg yolks and nettles, which are a perennial herb eaten in many parts of the world that is added raw to salads or cooked as greens.
The U.S. Department of Agriculture recommends two cups of fruit and 2 1/2 cups of vegetables daily for an average 2,000 caloric intake. The USDA specifically encourages the consumption of dark green and starchy vegetables, such as corn, peas, squash, several times per week.
