Your body cannot make carotenoids on its own, which means you need to consume them via foods and/or dietary supplements to bolster healthy levels. To support optimal eye health and longevity, research suggests you need at least 10 milligrams of lutein, 2 milligrams of zeaxanthin, and 6 milligrams of astaxanthin daily.
When it comes to food, lutein and zeaxanthin can be found in leafy greens (e.g., kale, spinach, and collards), avocado, green peas, orange peppers, and eggs. Astaxanthin is primarily found in marine-derived foods, such as salmon, shrimp, lobster, and algae.
For a simpler way to get efficacious daily doses of lutein, zeaxanthin, and astaxanthin, you can also consider taking a premium eye health supplement. Check out mindbodygreen’s guide to vision longevity supplements to learn what to look for and see our product recommendations.
