7-Day Zeaxanthin Vision Plan
Protocol Objectives
Orange Peppers
Orange bell peppers are the single highest source of Zeaxanthin, surpassing greens and corn.
Corn
Yellow corn is a staple source of this yellow pigment.
Saffron
This spice contains high concentrations of zeaxanthin and crocin.
Egg Yolks
Provides both Lutein and Zeaxanthin in a bioavailable matrix.
Day 1 Orange Peppers
Breakfast
Pepper Omelet
Use orange bell peppers.
Lunch
Stuffed Peppers
Orange ones.
Dinner
Fajitas
Sautéed peppers.
Day 2 Corn Day
Breakfast
Cornbread (Whole Grain)
Yellow meal.
Lunch
Corn Salad
Fresh kernels.
Dinner
Polenta
Cornmeal base.
Day 3 Saffron
Breakfast
Saffron Tea
Golden drink.
Lunch
Saffron Rice (Paella)
Yellow rice.
Dinner
Bouillabaisse
Saffron fish stew.
Day 4 Eggs
Breakfast
Scrambled Eggs
Yolks.
Lunch
Egg Salad
Creamy.
Dinner
Carbonara
Egg sauce.
Day 5 Goji Berries
Breakfast
Oatmeal with Goji
Zeaxanthin rich berry.
Lunch
Trail Mix
Dried goji.
Dinner
Chicken Soup (Goji)
Asian style.
Day 6 Greens
Breakfast
Kale Smoothie
Contains both.
Lunch
Collard Greens
Southern style.
Dinner
Turnip Greens
Bitter green.
Day 7 Maintenance
Breakfast
Papaya
Orange fruit.
Lunch
Mango Salad
Tropical.
Dinner
Shrimp Stir-Fry
Orange peppers.
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Ratio
Lutein and Zeaxanthin naturally occur in a ~5:1 ratio in most foods. Eating whole foods maintains this balance naturally.
Scientific References:
1. Perry, A., et al. (2009). 'Xanthophyll (lutein, zeaxanthin) content in fruits, vegetables and corn and egg products.' Journal of Food Composition and Analysis.
1. Perry, A., et al. (2009). 'Xanthophyll (lutein, zeaxanthin) content in fruits, vegetables and corn and egg products.' Journal of Food Composition and Analysis.