Carotenoids are natural pigments found in fruits and vegetables. Three important macular carotenoids, lutein, zeaxanthin, and meso-zeaxanthin are found in your eyes and brain. Eating a variety of colourful fruits and vegetables can help you get these beneficial pigments naturally.
Leafy Greens
Dark leafy greens such as broccoli, kale and spinach are excellent sources of lutein and zeaxanthin. These vegetables are easy to include in meals like salads, smoothies, and stir-fries.
Other Foods
Egg yolks are a great source of lutein and zeaxanthin in a form that’s easy for your body to absorb. Other vegetables like sweetcorn and red and yellow peppers also provide carotenoids. Eating a mix of these colourful foods helps keep your carotenoid intake where it should be.
Meso-Zeaxanthin
Meso-zeaxanthin is extremely rare in natural foods and has only been identified in trout fish skin. While some people’s bodies can convert lutein into meso-zeaxanthin in the eye , not everyone does this efficiently. As discovered in the Central Dip Study at the Nutrition Research Centre Ireland. That’s why it’s important for everyone to get their carotenoid levels checked using the LifeMeter device as there is no way to know if you are one of the 12% who can’t naturally convert Lutein into Meso-Zeaxanthin.
Tips for Including Carotenoids in Your Diet
- Add a variety of colourful vegetables to each meal.
- Combine vegetables with healthy fats such as olive oil or eggs to support carotenoid absorption.
- Rotate foods regularly to ensure a broad spectrum of carotenoids.
- Get your carotenoid levels checked to make sure you are getting enough carotenoids from your diet.
For more detailed information about macular carotenoids, their sources, and how they are naturally present in the body, see our blog: Understanding Macular Carotenoids.