Xanthophylls are pigments that are found in green, orange and yellow fruits and vegetables. Xanthophylls are also present as astaxanthin and canthaxanthin in red krill oil and other red-coloured seafood and fish. They are also present as beta cryptoxanthin, lutein and zeaxanthin in many of the foods listed below. Lutein is the most prolific xanthophyll found in plant foods. They possess powerful anti-inflammatory properties and can combat free radical damage and oxidative stress throughout the body.
Xanthophylls and bones, brain, heart and skin health
Xanthophylls protect the skin from UV damage. They also reduce the risks for certain cancers, bone disorders, cognitive decline, and cardiovascular issues by combating oxidative stress in the bones, brain and heart tissues.
Xanthophylls and eye health
Xanthophylls also include lutein and zeaxanthin, which are both stored in the retina of the eye and both are powerful antioxidants very important for healthy eyes. They have blue-light filtering effects, protecting eyes from age-related macular degeneration (AMD) and blue light damage.
Xanthophylls and oral health
Xanthophylls have shown very beneficial effects in preventing oral diseases like oral lichen planus (OLP) and alveolar bone loss and oral cancer. Astaxanthin is a xanthophyll with strong antioxidant properties and has shown a significant role in treatment of oral cancer.
NOTE: Unlike carotenes, cooking may reduce the antioxidant activity of some xanthophylls in foods, although probably not to any significant degree.
Natural sources of xanthophylls in alphabetical order
- Alfalfa
- Algae
- Apple skins (green)
- Bell peppers (yellow)
- Broccoli
- Brussel sprouts
- Butternut squash
- Cabbage
- Carrots
- Corn
- Egg yolks
- Fish
- Ginger
- Kale
- Krill oil
- Lemon (zest)
- Lettuce
- Marigolds
- Melon (cantaloupe and honeydew)
- Mushrooms
- Orange (peels)
- Papaya
- Peas
- Pineapple
- Pumpkin
- Seafood
- Spinach
- Squash
- Sweet potatoes
- Swiss chard
- Tangerine (peels)
Bananas peels are yellow due to the presence of xanthophylls. When bananas are green, they contain chlorophyll, which gives them their green colour. As the banana ripens, the chlorophyll breaks down and the yellow colour of the xanthophylls becomes visible.
Related subjects
- A-Z of nutrients
- Bone and joint disorders
- Brain and mental health disorders
- Cancer
- Colour codes of nature
- Heart disorders
- Eye disorders
- Skin disorders
- Teeth and gum disorders
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