Astaxanthin is the carotenoid liable for the reddish-pink tint of salmon, shrimp, and lobster. Though much less effectively studied than different carotenoids, astaxanthin is likely one of the strongest antioxidants present in nature. It has as much as 1,000 instances the efficiency of vitamin E, 200 instances that of tea polyphenols, and 10 instances greater than lutein or zeaxanthin.
“Successfully, it’s a tremendousantioxidant,” says Gioia. “It’s a highly effective participant within the carotenoid household.”
It additionally performs a really particular function in eye well being. Astaxanthin minimizes oxidative stress and downregulates inflammatory cytokines across the glands that lubricate the eyes. With out sufficient moisture, the eyes turn into prone to dry-eye illness (DED). This situation — characterised by irritation, burning, and stinging — impacts as much as a 3rd of individuals over 50.
In a examine printed in Frontiers in Vitamin, 60 sufferers with gentle to average DED skilled vital enhancements after taking 6 mg of astaxanthin tablets twice each day for about 30 days.
Analysis on astaxanthin supplementation is comparatively skinny, so for now, meals sources are your greatest guess. (Attempt these astaxanthin-rich recipes for salmon, this Spicy Ginger Shrimp Sheet-Pan Meal, or this elegant grilled lobster).
→ Finest sources: Shrimp, salmon, and lobster
→ Most essential impact: Protects towards dry-eye illness
Consuming for Eye Well being
Meals performs an enormous function in sustaining our imaginative and prescient — and carrots are only the start. Uncover the perfect vitamins for eye well being at “Methods to Eat for Eye Well being,” from which this text was excerpted.
