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The three major carotenoids

Top 3 Carotenoids You Need For Your Health 

Do you know why fruits and vegetables have different colors, such as yellow, red and orange? This is because they contain


. Like vitamins, carotenoids are also nutrients contained in our diet. They are mainly found in various fruits and vegetables. Some popular carotenoids are lutein, astaxanthin and anthocyanin. Over time, scientists have confirmed the biological functions of carotenoids. Carotenoids are powerful antioxidants that helpBoosts immune systemand reduce the risk of chronic diseases. Because of their many health benefits, some medicines, supplements, and children's foods are now fortified with carotenoids to make them more nutritious and attractive. Studies have also shown that carotenoids are effective in weight management and fighting obesity. Today, there are more than 700 carotenoids naturally found in fruits and vegetables. However, there are only 50 substances recognized by scientists as being biologically important to the human body. This article recommends 3 carotenoids (lutein, astaxanthin, anthocyanins) that have positive health effects for everyone.


<a style="color:#19c4a7" href="Lutein is the compound that makes fruits and vegetables have bright yellow, red and orange colours.Lutein is a very powerful antioxidant type of Carotenoid. It is very vital in maintaining eye health.Interestingly, Lutein and Zeaxanthin are the only Carotenoids found inside a part of the eye called the “macula.” These Carotenoids work together inside the eye to fight free radicals, which can cause damage to the macula and other parts of our eye.

Lutein Food sources

Even though Lutein actually has a yellowish colour, it’s richly found in green, leafy vegetables like kale, spinach and collard greens.Other vegetable sources are Zucchini, squash, broccoli, corn, peas and brussels sprouts. Lutein is also a fat-soluble Carotenoids. This means that they’re best absorbed when they’re eaten with some fat, like olive oil or butter.Eggs, too, are a good source of Lutein. They may have a lower quantity, but the fat found in the yolks makes Lutein easily absorbed in our body. Unfortunately, most people don’t consume enough Lutein from their food. Research has discovered that the average person consumes just 1-2 mg per day.  In other to maintain the eye, most of us should aim to increase our intake of lutein-rich foods.Lutein can also be found in capsule form as a dietary supplement.If you want to enjoy the many health benefits of Lutein, it is advised to consume between 6 to 20 milligrams (mg)/day through foods or dietary supplements.

Related:5 Basic Eye Care Practices for Every Family

Top Lutein Benefits

Eye care

Lutein pairprotect eyesVery effective, it protects the retina and macula. Due to its antioxidant properties, lutein protects the eyes from harmful blue light and maintains normal vision. Doctors recommend that those who want the benefits of lutein consume 10 mg per day.

Skin Care

Lutein is an antioxidant that can help to protect our skin from damage by ultraviolet (UV) light.

Recommended Supplements:

Webber Naturals - Blue Light & Dry Eyes Softgels. An Eye enhanceing formula containing Lutein, Zeaxanthin & Omega-3.
Jamieson – Extra Strength Eye Softgels. A Lutein supplement with eye protection antioxidants.


Astaxanthin is a carotenoid found in aquatic animals such as lobster, crab, shrimp and salmon. It is the pigment that makes fish pink or reddish. Today, astaxanthin is commonly added to diets to make it color-appealing to consumers, which is why it is used as a coloring agent in cooking salmon, crab, shrimp and chicken. Astaxanthin is also a very powerful antioxidant. The antioxidant capacity of this pigment is 10 times that of β-carotene and 500 times that of vitamin E. The use of this antioxidant is beneficial in the therapy of certain diseases. It is also known for its immune stimulating effects. Astaxanthin helps improve blood flow and reduce oxidative stress in overweight people and those with heart problems. This pigment also makes skin look healthier, it helps smooth wrinkles, remove age spots and keep skin hydrated.

Astaxanthin Food Sources

It is found in salmon, trout, lobster, and shrimp.

Top Astaxanthin Benefits


It has a potent antioxidants effect that helps skin fight damage caused by sunlight, ageing and free radicals. 

Exercise recovery

There is High-quality evidence that Astaxanthin helps muscles recover from soreness and fatigue.

male physical strength

There is limited evidence that astaxanthin improves physical strength in men.

Scientists recommend taking 4-8 milligrams of Astaxanthin either by food or supplement to enjoy its antioxidant benefits.

Recommended Supplement: FORCEVAL-Astaxanthin 60 capsules.


Anthocyanins are compounds that give fruits and vegetables their red, purple, and blue colors. Most berries, raisins, and grapes are rich sources of anthocyanins. Anthocyanins are also present in flowers. Most red, purple and blue flowers contain anthocyanins, some sources are red hibiscus, red roses, lavender and cornflowers. The flowers are edible, and our ancestors used them as medicines and food coloring agents. Anthocyanin is a potent antioxidant. Studies have shown that these compounds may help stabilize blood sugar and blood pressure levels and maintain cardiovascular health. Some studies claim that anthocyanins can enhance the memory of the elderly. Some manufacturers add anthocyanins to children's foods, jams, candies and beverages for their nutritional value.

Food Sources of Anthocyanins

Carrot, cabbage, purple potato, blue, red, and purple flowers, berries, currants and grapes.

Top Anthocyanin Benefits

  • Antiobesity. It suppressed body weight gain.
  • It may help stabilize blood sugar and blood pressure levels and maintain cardiovascular health.
  • Enhances eyesight and memory in aged people.


Many people are aware of the benefits of fruits and vegetables. However, only a few people know about the disease-fighting compounds in the fruits and vegetables they eat. Lutein, astaxanthin, and anthocyanins are the actual names for some of the disease-fighting compounds in our diets called carotenoids that are essential for good health. Among them are strong antioxidants. Consuming a variety of colorful fruits and vegetables can provide the body with large amounts of these nutrients. takeCarotenoid supplementsIt also enables our bodies to enjoy these benefits.

Michael Yeung
Author: Michael Yeung

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