These 2 Antioxidants Help Fight Brain Aging, And You’ve Never Heard Of Them

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We all want to keep our brains as sharp as possible. We eat nutritious food and make a habit of physical activity. But, especially about our diet, there’s something you likely didn’t know. Two antioxidants fight brain aging.

I had never heard of these two antioxidants before. But, studies say they’re great. If keeping a healthy brain is important to you, keep reading!

What Are These Two Antioxidants?

They’re called lutein and zeaxanthin. These are special nutrients called carotenoids. They are found in many colorful fruits and vegetables. Think of them like natural pigments. They give plants their bright yellow, orange, and green colors. They are important for our health, particularly for our eyes and brain. That’s also how levels are measured: by having a machine look into the eyes of a person.

What Do Studies Tell Us About Them?

Studies show that people who have a lot of lutein and zeaxanthin in their brains have a lot more cognitive control. Take the image below. The lower the line is the better.

What researchers found is that younger adults always perform the best. But, older adults with lots of lutein and zeaxanthin (the red line) do much better in control tests. They do better than adults who lack these antioxidants (the blue line).

How Do Lutein And Zeaxanthin Do This?

Lutein and zeaxanthin are carotenoids. They are well-known for their role in eye health. But, they also significantly affect brain function. Here are some ways in which they contribute to brain health:

Antioxidant Properties

Lutein and zeaxanthin are like natural shields for your brain. They have strong antioxidants. They can stop harmful substances, called free radicals, from damaging your brain cells. This protection helps keep your brain healthy. It may prevent problems with thinking and memory as you get older.

Anti-inflammatory Effects

Sometimes, the brain can get inflamed, leading to serious diseases like Alzheimer’s. Lutein and zeaxanthin can cut this inflammation. This might lower the risk of these diseases.

Cognitive Function

Studies show that having more lutein and zeaxanthin in your brain can help you think better. This means better memory, faster processing of information, and improved problem-solving skills. These nutrients help keep brain cells strong and working efficiently.

Neuroprotection

Lutein and zeaxanthin protect your brain from damage caused by stress and inflammation. This protection is important for keeping your brain healthy as you age.

Visual Processing

Lutein and zeaxanthin are also good for your eyes, especially the retina. They help your brain process what you see better. They improve overall brain function.

Crossing the Blood-Brain Barrier

Unlike most nutrients, lutein and zeaxanthin can cross the blood-brain barrier. This means they can directly affect your brain. They get into brain tissues and do their job.

Lutein and zeaxanthin are super nutrients. They keep your brain and eyes healthy, protect your brain cells, and improve your thinking.

Can I Still Benefit From This Even If I’m Older?

Yes you can! The great thing about these two antioxidants is that they are mainly a result of your diet. Studies have shown that changing your diet will impact the levels of lutein and zeaxanthin in your brain. It will improve your thinking. This is true even if you’re older and didn’t have much of these two antioxidants before (source).

What Foods Contain Lutein And Zeaxanthin?

You probably already expected this. The foods with the most lutein and zeaxanthin are plant-based. Specifically, leafy greens. They have much, much more of these antioxidants than any other food. Interesting fact: people often link lutein with eggs. But, eggs only have 0.3mg per large egg. That’s about 60 times less than a cup of cooked spinach.

Leafy Greens

• Spinach: About 20.4 mg per cooked cup
• Kale: About 23.8 mg per cooked cup
• Collard greens: About 14.6 mg per cooked cup
• Swiss chard: About 19.3 mg per cooked cup
• Turnip greens: About 12.2 mg per cooked cup

Vegetables

• Broccoli: About 1.7 mg per cooked cup
• Peas: About 2.2 mg per cooked cup
• Zucchini: About 2.6 mg per cooked cup
• Brussels sprouts: About 2.4 mg per cooked cup
• Corn: About 1.5 mg per cooked cup

Fruits

• Oranges: About 0.3 mg per medium orange
• Kiwi: About 0.3 mg per medium kiwi
• Grapes: About 0.3 mg per cup
• Papaya: About 0.2 mg per cup

Other Foods

• Pistachios: About 1.4 mg per ounce (28 grams)
• Pumpkin: About 2.5 mg per cooked cup
• Carrots: About 1.1 mg per cooked cup
• Red and yellow peppers: About 1.2 mg per cup

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.