The Best Dietary Source of Zeaxanthin on the Planet
You’ve probably heard that carrots are good for your eyes. But there’s another orange food that may outperform them when it comes to a specific eye-protective nutrient — and most people have never thought of it as an eye food at all.
Enter: The Orange Bell Pepper
Orange bell peppers are the single best dietary source of zeaxanthin, a carotenoid that concentrates in the back of the eye — specifically in the macula, the part of the retina responsible for sharp, central vision.
“Orange bell peppers have a lot of vitamin C and more zeaxanthin per mouthful than any food on the planet,” says Dr. Steven Pratt, M.D., ophthalmologist at the University of California, San Diego.
Zeaxanthin + Lutein: A Powerful Eye-Protecting Duo
Zeaxanthin works alongside lutein (found in leafy greens like spinach) to protect the macula. Research shows that higher levels of these two carotenoids in the diet are directly linked to a lower risk of both cataracts and macular degeneration.
Other Orange Foods Worth Eating
The benefits don’t stop with bell peppers. Other orange-colored foods may offer similar advantages:
- Goji berries — high in zeaxanthin
- Pumpkin and squash — rich in carotenoids and vitamin A
- Sweet potatoes — excellent source of beta-carotene
- Carrots — vitamin A boost for night vision
All of these orange-hued foods are also packed with vitamin A, which supports night vision, and carotenes that may help lower the risk of cataracts.
Easy Ways to Eat More Orange Bell Peppers
- Slice raw and dip in hummus for a simple snack
- Roast with olive oil, garlic, and herbs
- Stuff with soy crumbles or lean ground turkey for a complete meal
- Dice into stir-fries and omelets
- Add to fajitas, salads, and grain bowls
