A diet high in lutein and zeaxanthin, carotenoid pigments found in colorful vegetables, is linked to a 32% lower risk of depression. Digest
Lutein and zeaxanthin are carotenoid pigments found in colorful fruits and vegetables, especially dark leafy greens like spinach and kale. They act as antioxidants in the body, protecting cells from damage and supporting eye and brain health. A recent study found that people with the highest levels of lutein and zeaxanthin in their diets were about 32% less likely to experience depression than those with the lowest intake.
Researchers analyzed data from two separate groups of U.S. adults: about 7,800 people who reported their dietary intake of lutein and zeaxanthin through food surveys, and about 7,300 people whose blood levels of these nutrients were measured in lab tests. They studied each group separately to explore how diet or blood nutrient levels related to depression risk. Participants also completed a standard questionnaire to screen for depression.
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The analysis revealed that people in the top quarter of dietary lutein and zeaxanthin intake were 32% less likely to have depression than those in the lowest quarter. Interestingly, people with the highest blood levels of these nutrients were 42% less likely to have depression than those with the lowest levels. The relationship remained strong even after accounting for variables like age, gender, income, and overall health.
These findings suggest that eating more foods rich in lutein and zeaxanthin—or achieving higher blood levels of these nutrients—helps reduce the risk of depression in adults. While the study cannot prove cause and effect, it adds to growing evidence that nutrition, particularly from antioxidant-rich plants, plays a key role in mental well-being. Lutein and zeaxanthin also boost eye health. Learn more in this clip featuring Dr. Bruce Ames.