Astaxanthin is a normally happening compound having a place with a gathering of cell reinforcements called carotenoids. This strong cell reinforcement gives salmon, shrimp, and other fish their unmistakable pinkish-red tinge. Past its pigmentation impacts, astaxanthin offers a scope of medical advantages, from supporting heart and cerebrum wellbeing to further developing skin dampness and versatility. Understanding which food sources give the most extravagant dietary wellsprings of astaxanthin can assist with illuminating decisions for coordinating this wellbeing defensive supplement into your eating routine.
In this article, we'll explore the top astaxanthin-containing foods, from seafood to produce to supplements. You'll learn cooking techniques to preserve astaxanthin, the potential health effects of increasing your intake, and how to safely consume adequate amounts through your diet. Read on to uncover the broad range of foods that offer one of nature's most potent antioxidants.
How do you increase astaxanthin?
Two major categories of foods naturally contain significant levels of astaxanthin - marine seafood and certain plant-based produce. Within these groups, specific foods contain especially abundant amounts that can provide health boosting levels when regularly consumed.
Seafood sources like wild salmon, trout, shrimp and lobster contain the highest natural concentrations, ranging from 5-40 mg per serving. Some of the richest plant-based sources include algae, red yeast rice, goji berries and certain red-orange fruits and vegetables in smaller but still beneficial amounts.
Traditional cuisines often pair things like salmon roe with ginger, trout with mushrooms and greens, shrimp stir fries with red pepper, and seafood stews with tomatoes or carrots to provide diverse sources of astaxanthin and other antioxidants.
Astaxanthin in Seafood
Marine seafood obtain astaxanthin by consuming specific algae or krill, causing the red-orange pigmentation. Wild salmon, in particular sockeye and coho, contain the highest astaxanthin levels, ranging from 4-20 mg per 3.5oz serving. Certain shrimp and crab can provide 10-15 mg per 3.5oz. Here are some of the top seafood sources:
- Sockeye salmon - 20 mg
- Coho salmon - 4-15 mg
- Atlantic salmon - 4-8 mg
- Red trout - 4-12 mg
- Shrimp - 10 mg
- Red rock crab - 15 mg
- Lobster - 5 mg
Astaxanthin gives salmon essential antioxidant protection as they swim upstream to spawn. Eating astaxanthin-rich salmon can confer similar antioxidant benefits, supporting heart health, brain function, joint relief, immunity and anti-aging.
What plants are high in astaxanthin?
Certain plant-based foods also contain significant amounts of astaxanthin. The highest levels are found in:
- Algae - up to 100 mg per gram
- Red yeast rice - up to 1.2 mg per gram
- Goji berries - 2-3 mg per ounce
- Pomgrenate juice - 1 mg per cup
- Corn - 0.3 mg per cup
As the primary producers of astaxanthin, marine microalgae provide the highest concentrations. Consuming algae-based supplements ensures substantial intake.
Other red-orange plant pigments, like lycopene in tomatoes and beta-carotene in carrots, provide secondary astaxanthin sources. Enjoying a diverse array of brightly colored fruits and vegetables boosts overall antioxidant consumption.
Astaxanthin Supplements and Fortified Foods
For those unable to regularly eat seafood, astaxanthin powder bulk offer concentrated amounts in the range of 4-20 mg per capsule. Krill oil capsules provide both essential omega-3s and astaxanthin.
When choosing supplements, aim for reputable brands that source natural astaxanthin from microalgae. Start with lower daily doses around 2-4 mg to assess tolerance.
Some dairy products and juices are fortified with natural astaxanthin extracts. You can also find fortified eggs, pasta, oils, snack foods and more. Check labels for astaxanthin content.
Cooking Methods to Retain Astaxanthin
The preparation of seafood, in particular, affects final astaxanthin levels. Here are some expert cooking tips:
- Cook using lower temperatures for less time to prevent breakdown.
- Microwaving helps retain more astaxanthin compared to boiling.
- Canning reduces astaxanthin by around 20% - opt for fresh or frozen.
- Smoking salmon preserves high amounts, as does cedar plank grilling.
- Avoid prolonged soaking and washing of seafood prior to cooking.
For produce, steaming or roasting vegetables and fruits minimizes astaxanthin loss versus high heat boiling.
Health Benefits of Astaxanthin-Rich Foods
A diet containing rich sources of astaxanthin may confer protective effects against:
- Cardiovascular disease - by reducing oxidation of LDL cholesterol and blood pressure.
- Diabetes - through improving insulin sensitivity and blood sugar metabolism.
- Neurodegenerative disease - via anti-inflammatory effects in the brain.
- DNA damage - by bolstering cellular antioxidant systems.
Compared to other carotenoids, astaxanthin powder exhibits exceptional antioxidant potency and bioavailability for health benefits. Aim for around 4-12 mg per day.
Can you take too much astaxanthin?
Moderate daily intakes between 4-12 mg are well tolerated by most people. While astaxanthin poses few risks of side effects, very high doses above 40 mg may potentially cause:
- Low blood pressure
- Hormone fluctuations
- Liver or kidney problems
- Reduced calcium absorption
- Drug interactions
Consult your doctor before exceeding the standard supplemental dose of 12 mg per day, especially if you have underlying health conditions or take medications. For the average healthy adult, integrating a variety of astaxanthin-rich foods into your diet is likely safe and beneficial.
Conclusion
Astaxanthin is a standout nutrient that confers potent antioxidant and anti-aging benefits. Seeking out foods naturally high in astaxanthin, like wild salmon, trout, shrimp, algae and red-orange produce, can provide health-protective dietary sources. Consider supplementing with smaller doses, fortified foods or a seafood-rich diet to meet the 4-12 mg daily target. Employing careful cooking methods preserves more astaxanthin when preparing seafood. As research continues to support its unique health effects, increasing your astaxanthin intake through food and supplements may offer potent preventative nutrition.
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References:
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Fassett, R. G., & Coombes, J. S. (2011). Astaxanthin: a potential therapeutic agent in cardiovascular disease. Marine drugs, 9(3), 447–465.
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Li, Z., Wang, Y., Mo, A., & He, W. (2018). The effects of astaxanthin supplementation on exercise-induced fatigue in mice. Nutrients, 10(7), 865.
Ambati, R. R., Phang, S. M., Ravi, S., & Aswathanarayana, R. G. (2014). Astaxanthin: sources, extraction, stability, biological activities and its commercial applications-a review. Marine drugs, 12(1), 128-152.