Health Benefits and Top Food Sources of Zeaxanthin (2025)

Zeaxanthin is a powerful carotenoid that may help keep your eyes and skin healthy. It’s also associated with improved brain health and cognition. Find this nutrient in dark, leafy greens and other colorful fruits and vegetables.

Zeaxanthin is a carotenoid found in the cells of your eyes with potent antioxidant properties and links to several health benefits, such as reducing the risk of age-related macular degeneration (AMD), glaucoma, and cataracts.

Zeaxanthin is a carotenoid found in the human eye. Carotenoids are fat-soluble and colorful antioxidants, typically:

  • bright red
  • yellow
  • orange

Carotenoids are essential nutrients you must get from your diet since your body can’t make them.

Zeaxanthin belongs to the carotenoid class of pigments called xanthophylls. It’s found in high concentrations in light-exposed structures in both plants and the human eye.

Studies often describe zeaxanthin and lutein, another carotenoid, together due to their overlapping functions in the eye. The human body converts lutein into meso-zeaxanthin.

Zeaxanthin is concentrated in the center of the retina, while lutein is found in the peripheral regions. Together, they form the macular pigment of the eye.

The most studied functions of carotenoids — including zeaxanthin — are vision and their role in human eye health and the reduced risk of eye disease.

May have antioxidant and anti-inflammatory properties in the eye

Antioxidants protect the body from oxidative stress caused by highly reactive molecules called free radicals, or oxidants. They reduce levels of free radicals and inflammation in the body.

The overproduction of free radicals and chronic inflammation in the body is associated with the development of diseases such as:

  • AMD
  • dementia
  • cancer

Exposure to blue light waves may increase the production of free radicals and oxidative stress in the eyes, potentially threatening eye health.

Research from 2020 suggests that zeaxanthin may reduce oxidative stress and damage in the eye by absorbing blue light, possibly reducing inflammation and the risk of eye disease.

May reduce the risk of eye disease

Many studies demonstrate that zeaxanthin plays an important role in eye health throughout your life span. It’s associated with a lower risk of age-related eye disease, including:

Zeaxanthin’s antioxidant properties help:

A diet rich in zeaxanthin and other antioxidants may increase the density of the macular pigment and is associated with a lower risk of eye disease.

May improve brain health and cognition

Zeaxanthin is present in the regions of your brain associated with:

  • cognition
  • movement coordination
  • decision making

Less research is available on zeaxanthin’s benefits for the brain than on its benefits for the eyes, but a 2018 study indicates that people with Alzheimer’s disease who have higher levels of zeaxanthin may have a lower mortality rate from the disease.

More research on the relationship between zeaxanthin, cognition, and Alzheimer’s disease is needed before drawing conclusions.

May offer UV protection and improve skin health

Like in the eyes, zeaxanthin in the skin may absorb blue light waves and prevent oxidative stress from free radicals.

Many factors influence skin aging and sensitivities, including nutritional deficiencies and ultraviolet (UV) radiation from sunlight.

A 2019 test tube study indicates that UV protection from zeaxanthin may offer protection from skin aging from UV radiation.

Some symptoms of skin aging include:

  • dryness or roughness
  • wrinkles
  • loss of elasticity
  • discoloration

Other potential health benefits

Zeaxanthin may offer a range of other health benefits, including:

  • Protecting kidney health: Low levels of xanthophyll carotenoids, including zeaxanthin, are associated with an increased risk of kidney disease.
  • Treating liver disease: Zeaxanthin dipalmitate, derived from goji berries, may protect the liver by reducing inflammation and helping prevent scars underlying liver disease. Scientists are exploring it as a potential therapeutic drug.
  • Improving intercellular communication: Zeaxanthin and carotenoids may influence intercellular (cell-to-cell) communication. More research is needed in this area.

Most of zeaxanthin’s well-studied benefits regard vision and eye health. Research examining its role in other parts of the body is currently limited.

Zeaxanthin is found naturally in a variety of colorful fruits and vegetables. Dark, leafy green veggies are especially rich in zeaxanthin. Other sources include:

  • persimmons
  • tangerines
  • corn
  • egg yolks

Scientific sources typically list zeaxanthin- and lutein-containing foods in one category, not separately. This may be because of how they function together and that lutein can be converted into meso-zeaxanthin.

Other foods rich in zeaxanthin and lutein (per 100 grams) are:

You may be able to consume 5 to 10 mg of zeaxanthin and lutein combined through your diet alone by eating a variety of whole foods, including:

  • orange bell pepper
  • corn
  • eggs

There isn’t a daily recommended dietary intake or allowance for zeaxanthin. It’s difficult to consume high levels through diet alone. The average daily dietary intake of zeaxanthin and lutein combined is thought to be no more than 3 mg in Western diets.

An intake of at least 0.34 mg per pound (0.75 mg per kilogram) body weight per day of synthetic zeaxanthin may provide some health benefits.

The Age-Related Eye Disease Studies (AREDS/AREDS2) suggest that supplements containing 2 mg of zeaxanthin and 10 mg lutein may reduce your risk of developing advanced AMD by 25%.

Taking zeaxanthin supplements may increase the density of the macular pigment in the eye. A 2021 systematic review found that taking combined lutein and zeaxanthin at higher doses (at least 20 mg per day) may increase macular pigment density.

A higher macular pigment density is associated with a lower risk of AMD.

Zeaxanthin appears to be generally safe, although scientific findings are inconclusive.

Some concerns about taking xanthophylls, including zeaxanthin, at higher dosages may exist, but more research is needed to establish what dosage of zeaxanthin supplements is safe and beneficial.

Zeaxanthin is an essential nutrient for protecting your eyes from damage. It’s fat-soluble and a member of the carotenoid family.

It’s one of three carotenoids in the human eye that absorb harmful blue light. It offers antioxidant and anti-inflammatory benefits that reduce the risk of age-related macular degeneration, glaucoma, cataracts, and diabetic retinopathy.

You can consume zeaxanthin from your diet by consuming various whole foods or supplements.

There’s no recommended daily intake of zeaxanthin. More research is needed to determine the safe and beneficial dosages for humans.

Check out Healthline’s nutrition hub.

Health Benefits and Top Food Sources of Zeaxanthin (2025)

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