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Zeaxanthin is a carotenoid very similar to lutein, which gives an orange yellow pigmentation to foods, being essential to the body, since it is not able to synthesize it, and can be obtained through the ingestion of foods, such as corn, spinach, kale , lettuce, broccoli, peas and egg, for example, or supplementation.
This substance has numerous health benefits, such as preventing premature aging and protecting the eyes from external agents, for example, which is due to its antioxidant properties.
What are the health benefits
Due to its antioxidant properties, zeaxanthin has the following health benefits:
1. Prevention of cardiovascular diseases
Zeaxanthin prevents atherosclerosis, as it prevents the accumulation and oxidation of LDL (bad cholesterol) in the arteries, reducing the risk of cardiovascular disease.
2. Contributes to healthy vision
Zeaxanthin protects the eyes from damage caused by free radicals, since this carotenoid, like lutein, is the only one that is deposited on the retina, being the main components of the macula pigment, protecting the eyes from the UV rays emitted by the sun, as well as the blue light emitted by devices such as computers and mobile phones.
For this reason, zeaxanthin also contributes to the prevention of cataract formation, diabetic retinopathy and aging-induced macular degeneration, and helps to alleviate inflammation in people with uveitis.
3. Prevents skin aging
This carotenoid helps to protect the skin from the sun's ultraviolet damage, preventing premature aging, improving its appearance, and preventing skin cancer.
In addition, it also helps to prolong the tan, making it more beautiful and uniform.
4. Helps prevent certain diseases
The antioxidant action of zeaxanthin also protects DNA and stimulates the immune system, contributing to the prevention of chronic diseases and some types of cancer. In addition, it also helps to reduce inflammation due to the ability to decrease inflammatory markers.
Foods rich in zeaxanthin
Some river foods in lutein are kale, parsley, spinach, broccoli, peas, lettuce, Brussels sprouts, melon, kiwi, orange, grapes, peppers, corn and eggs, for example.
The following table lists some foods with zeaxanthin and their amounts:
Food | Amount of zeaxanthin per 100g |
---|
Corn | 528 mcg |
Spinach | 331 mcg |
Cabbage | 266 mcg |
Lettuce | 187 mcg |
Tangerine | 112 mcg |
Orange | 74 mcg |
Pea | 58 mcg |
Broccoli | 23 mcg |
Carrot | 23 mcg |
It is important to note that fat increases the absorption of zeaxanthin, so adding a little olive oil or coconut oil to cooking can increase its absorption.
Zeaxanthin Supplements
In some cases, it may be advisable to supplement with zeaxanthin if the doctor or nutritionist recommends it. Generally, the recommended dose of zeaxanthin is 2 mg per day, however, it is important to note that in some cases, the doctor may recommend a higher dose, such as smokers, for example.
Some examples of supplements with this carotenoid in the composition are Totavit, Areds, Cosovit or Vivace, for example, which in addition to zeaxanthin may contain other substances in their composition, such as lutein, and certain vitamins and minerals. Also know the benefits of lutein.
Created by: Tua Saúde Editorial Team
Bibliography>
- SCIENCE DIRECT. Zeaxanthin. 2009. Available at:. Accessed on 17 Aug 2020
- AMERICAN MACULAR DEGENERATION FOUNDATION. Zeaxanthin for Preventing Macular Degeneration. Available in: . Accessed on 17 Aug 2020
- PINTO João. Nutraceuticals and functional foods. 1st. Portugal: LIDEL, 2014. 35-36.
- SEIXAS Daniela. Bioactive Food Compounds. 1st. São Paulo: VP Editora, 2015. 30-50.