“Eating the rainbow” is more than a trend to get photos worthy of Instagram with each meal. Vibrant and brilliant foods contain phytonutrients This helps your body in several ways, often thanks to their antioxidant and anti-inflammatory properties. There are thousands of these phytonutrients, and we highlight one in particular – astaxanthines.
What is this? Tip: it could make you see red, so to speak. And in case you wonder, it is pronounced Ahs-Theh-Zan-Tohan.
What is astaxanthine?
“Astaxanthine is a carotenoid“Said Lauren Manaker, MS, RDN, LD, owner of Nutrition Counseling. “Carotenoids are what gives food like watermelon and tomatoes their vibrant color.” They come in light shades of red, orange and yellow and include beta -carotene, lycopene, lutein, zeaxanthine and the hour – astaxanthine.
“Astaxanthine is found in certain naturally pink or red seaweed and seafood, such as salmon and shrimp,” explains Manaker. Funny fact: that’s what makes Rose flamingos Because of the seaweed, shrimp and other crustaceans they eat!
Astaxanthin Foods
Although astaxanthine supplements are common, this antioxidant type compound also occurs in a lot of food::
- Salmon
- Rainbow trout
- Shrimp
- Crayfish
- Quail
- Microalgae
- Mushrooms
- Algae
- Yeast
- Krill
- Sea bream
What are the advantages of astaxanthine?
THE Advantages of astaxanthine have been wanted for decades – but most of the studies have been too small to draw definitive conclusions or have been done on animals, not humans. It was studied for its potential impact on eye health, heart, immunity and intestine. Here is an overview of some of the research on this carotenoid.
1. Antioxidant support
Astaxanthine is a powerful antioxidant type compound, which can help support well-being in the body, explains Rizzo. This is beneficial to respond to many health problems.
2. Brain health
Astaxanthin is remarkable to be able to Cross the blood-brain barrier. And, with its antioxidant and anti-apoptotic properties (signifier supporting cellular health), it has been studied for its impact on the brain. More specifically, researchers have examined “its role in reducing natural oxidative damage to the brain associated with aging”, explains Natalie RizzoMS, RD, author of The nutrition guide without eruption for each runner
3. Cardiac health
Astaxanthine has been studied for heart health due to its ability to reduce oxidative stress. Experimental studies suggest that this can be beneficial to support heart health, but human studies are lacking, explains Rizzo. “Additional research is currently underway, but the results seem promising.”
4. Can improve sports performance
There are some human studies that may suggest that astaxanthine can help you with your training sessions. After six months of participants taking 4 mg of astaxanthine or a placebo, those who took the supplement have shown Three times more improvement in their squat endurance.
There are also animal studies This may suggest an athletic advantage, and “completing with astaxanthine can increase the time to increase exhaustion”, explains Rizzo. In a 45 -day study with rats, it was found that those who received the supplement delayed the exhaustion time in a 29%swimming test.
5. Vision
In human research, it was found that the participants who took astaxanthine in collaboration with lutein and other nutrients had Reduced eye securityCompared to those who have taken a placebo.
And in two studies carried out on mice, he seemed to support a healthy vision by Protect retinal cells.
6. Skin health
Astaxanthine has acquired a reputation among those looking for impeccable skin. Two human studies I have seen that taking and application of astaxanthine topically could help keep your skin shiny – the subjects have seen improvements in humidity and elasticity of the skin, as well as a reduction in the appearance of wrinkles and age spots.
Then a Review of Research 2018 noted that taking has shown positive effects on the skin, but it notes that a more in -depth study was necessary to exclude other factors.
7. Immune health
While human research is lacking, animal studies Suggest that astaxanthine can help the body produce more antibodies and natural killer cells, which support the immune system, explains Rizzo. This may be why he is sometimes compared to Vitamin Cshe added, since the latter is also an antioxidant And is known to play a key role in the health of the immune system.
What are the side effects of astaxanthine?
It is little necessary to worry about the side effects of astaxanthine.
“In general, the ingestion of this carotenoid is safe, especially if it is taken in food form,” explains Manaker. “Some have said they felt red stools when they take it in the form of a supplement. In my opinion, there are few drawbacks to be taken in this carotenoid.”
But take note of this red alert: if you have a seafood allergy or a food restriction, always check the label to confirm the source of the supplement, warns the manaker.
What is the best brand of astaxanthine?
You can find online astaxanthine supplements and in your local natural food store, your cooperative and many traditional pharmacies and supermarkets.
To start, here are some popular astaxanthin supplements to consider:
- Now supplements, astaxanthine, additional force
- Jarrow astaxanthin formulas
- Sports research – Astaxanthin
- Pure Synergy Superpure astaxanthine extract
- Nutrex Hawaiian Bioastine Astaxanthine
However, whenever you buy an supplement, consider these questions:
- How is the supplement produced? Is it treated without harmful solvents or other additives?
- Is the company renowned? Do they offer proof of the tests they perform (including verification that what is on the label is really what you buy and that they have tested for microbes, heavy metals, etc.)?
- Do they make affirmations that seem too beautiful to be true? Keep in mind that if the FDA imposes strict regulations on the manufacturing practices of complement companies, it does not respect the same type of rigor to product complaints. It is therefore important to do your research on manufacturers and carefully inspect the products.
Note: the dose of astaxanthine varies between brands and supplements, therefore always respect the instructions for use suggested by the label.
The post Astaxanthine: how a nutrient can support your brain, your heart, your vision and your skin appeared first on Bodi.
