Astaxanthin was discovered by Richard Kuhn in 1938 while studying lobsters as a source of pigment for aquaculture. Let’s discuss astaxanthin in detail.

Astaxanthin pronounced as “asta-zan-thin”, and known as “the king of carotenoids" is a red colour pigment that belongs to a group of chemicals. It’s a super nutrient that comes from tiny sea creatures like algae. It’s the reason why flamingos, salmon, and shrimp are pink! They eat these tiny algae, and the color spreads through their bodies. It is also known as xanthophyll carotenoid, which is a secondary metabolite naturally synthesized by microalgae, particularly Haematococcus pluvialis. 

Astaxanthin is often considered as a "superior antioxidant" because it is significantly more potent than other carotenoids like beta-carotene and lycopene. A Study showed that astaxanthin is 1000 times stronger antioxidant than vitamin E, 200 times stronger than tea polyphenols, 17 times stronger than grape seed, and 10 times stronger than some other carotenoids, such as lutein, canthaxanthin, β-carotene, zeaxanthin among others.

What Are The Properties Of Astaxanthin?

• Antioxidant Properties: Astaxanthin is considered one of the strongest antioxidants as compared to other antioxidants because it contains conjugated double bonds, hydroxyl and keto groups. These double bonds act as a strong antioxidant by donating the electrons and reacting with free radicals to convert them to be a more stable product and terminate free radical chain reaction.
• Anti-inflammatory properties: Astaxanthin is derived from microalgae, a natural source of bioactive compounds and it has anti-inflammatory properties. It neutralizes harmful free radicals that reduces inflammation and protects cells from damage. 
• Anti-aging properties: The study highlights in 2019 that astaxanthin may help in reducing oxidative stress, a key factor in aging and skin damage. It may protect mitochondria, reduce wrinkles and improve elasticity and skin texture. 

Top 6 Foods Rich in Astaxanthin

Astaxanthin is naturally found in certain seafood and algae, offering incredible health benefits. The benefits of astaxanthin include skin health, antioxidant protection, improved vision, and immune health. Here's a detailed look at the top astaxanthin-rich foods:

1. Haematococcus Pluvialis (Microalgae) 

Haematococcus Pluvialis is a type of green microalgae that thrives in freshwater environments, particularly in ponds and areas with abundant sunlight. It is not typically available for direct consumption, as it is a type of algae. This microalga is the most potent natural source of astaxanthin, containing up to 5% of its dry weight in astaxanthin. Due to its high concentration, it is widely used in commercial astaxanthin supplements. This microalga produces astaxanthin as a protective mechanism against harsh environmental conditions, such as high UV exposure.

2. Phaffia rhodozyma (Red Yeast) 

This yeast naturally synthesizes astaxanthin but at much lower levels (0.4% by dry weight) compared to Haematococcus pluvialis. While its concentration is lower, it remains a commercially viable source of astaxanthin, primarily used in aquaculture and animal feed to enhance pigmentation.

3. Krill (Euphausia superba) 

Krill, small crustaceans found in the Antarctic Ocean, are rich in astaxanthin but contain it in much lower amounts of astaxanthin i.e;  (0.01% to 0.12%) compared to microalgae. The presence of astaxanthin in krill oil contributes to its antioxidant and anti-inflammatory benefits, making it a valuable supplement for heart and joint health.

4. Wild-Caught Salmon (Sockeye) 

Among fish, wild sockeye salmon has the highest astaxanthin concentration, with levels ranging from 26 to 38 mg per kilogram of flesh. Astaxanthin is responsible for the deep red color of wild salmon and contributes to its cardiovascular and anti-inflammatory benefits.

5. Trout 

Similar to salmon, trout obtain astaxanthin from their diet, which consists of algae and small crustaceans. Their astaxanthin levels vary based on diet and habitat, typically ranging from 6 to 25 mg/kg.

6. Shrimp & Lobster 

Shellfish like shrimp, crab, and lobster contain 1-4 mg/kg of astaxanthin in their shells and tissues. This compound gives them their reddish color when cooked. While their astaxanthin levels are lower compared to salmon and trout, they still contribute to dietary astaxanthin intake.

Why Is Haematococcus Pluvialis the Best Source?

Although fish and crustaceans contain astaxanthin, their concentrations are significantly lower than Haematococcus pluvialis. This is why the highest-quality astaxanthin supplements are derived from this microalga rather than from seafood. Since astaxanthin from microalgae is produced in a controlled environment, it is also free from marine contaminants like heavy metals.

Best Ways to Incorporate Astaxanthin-Rich Foods

Astaxanthin-containing foods can be easily incorporated into a balanced diet. Here are some tips:

Enjoying Seafood in Your Meals: Incorporate salmon, trout, or shrimp into your weekly meal rotation. To preserve their nutrient content, try grilling, baking, or steaming these seafood options.

Exploring Supplements: If you're not a fan of seafood or have dietary restrictions, consider astaxanthin supplements. For a vegetarian option, look for products sourced from microalgae like Haematococcus Pluvialis.

Frequently Asked Questions (FAQs): 

Q1) What are the bad side effects of astaxanthin?

Astaxanthin is generally safe, but in high doses, it may cause stomach discomfort, skin pigmentation changes, or hormonal imbalances in some people.

Q2) What medications should not be taken with astaxanthin?

Astaxanthin may interact with blood thinners, blood pressure medications, and immune-suppressing drugs, so consult your doctor before use.

Q3) Does astaxanthin change eye color?

No, astaxanthin does not change eye color, but it supports eye health by reducing oxidative stress and protecting against age-related vision issues.