Lutein is a common carotenoid present in a wide variety of fruits and vegetables. Zeaxanthin, however, is much rarer, particularly in its (R,R)-isomer form, which is found in only small amounts in most fruits and vegetables. The richest dietary sources of lutein are dark green leafy vegetables such as spinach, kale, and broccoli. Zeaxanthin is predominantly found in yellow and orange fruits and vegetables, including corn, nectarines, oranges, papaya, persimmons, and squash. Red peppers also provide zeaxanthin, although it constitutes less than 15% of their total carotenoid content.
An especially potent source of zeaxanthin is sea buckthorn, a berry native to Asia. In some cultivars of this berry, zeaxanthin represents 82 to 86% of the total carotenoid content, making it a particularly valuable dietary addition for boosting zeaxanthin intake.
In conclusion, while lutein and zeaxanthin may not be as well-known as beta-carotene, their benefits—especially for eye health and potential protective effects against various diseases—make them essential components of a balanced diet. Incorporating a variety of fruits and vegetables, particularly dark leafy greens and specific yellow/orange produce, can help ensure adequate intake of these important carotenoids.
Health Benefits of Lutein and Zeaxanthin: Essential Carotenoids for Eye and Overall Well-Being
