Astaxanthin is the carotenoid responsible for the reddish-pink tint of salmon, shrimp, and lobster. Although less well studied than other carotenoids, astaxanthin is one of the strongest antioxidants found in nature. It has up to 1,000 times the potency of vitamin E, 200 times that of tea polyphenols, and 10 times more than lutein or zeaxanthin.
“Effectively, it is a superantioxidant,” says Gioia. “It is a powerful player in the carotenoid family.”
It also plays a very specific role in eye health. Astaxanthin minimizes oxidative stress and downregulates inflammatory cytokines around the glands that lubricate the eyes. Without enough moisture, the eyes become susceptible to dry-eye disease (DED). This condition — characterized by irritation, burning, and stinging — affects up to a third of people over 50.
In a study published in Frontiers in Nutrition, 60 patients with mild to moderate DED experienced significant improvements after taking 6 mg of astaxanthin tablets twice daily for about 30 days.
Research on astaxanthin supplementation is relatively thin, so for now, food sources are your best bet. (Try these astaxanthin-rich recipes for salmon, this Spicy Ginger Shrimp Sheet-Pan Meal, or this elegant grilled lobster).
→ Best sources: Shrimp, salmon, and lobster
→ Most important effect: Protects against dry-eye disease
Eating for Eye Health
Food plays a big role in sustaining our vision — and carrots are just the beginning. Discover the best nutrients for eye health at “How to Eat for Eye Health,” from which this article was excerpted.
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