Carotenoids are natural pigments that give fruits and vegetables their bright red, orange and green hues. Foods such as yams, kale, spinach, watermelon, bell peppers, tomatoes, oranges and carrots are rich sources
Women around the world live longer than men on average — but often with more years marked by chronic illness and disability. New research suggests that a simple shift in diet could play a powerful role in changing that trajectory.
A study from the University of Georgia indicates that increasing intake of brightly coloured fruits and vegetables rich in pigmented carotenoids may help reduce women’s risk of visual and cognitive decline. The research, titled “The Influence of the Macular Carotenoids on Women’s Eye and Brain Health”, was published in the journal Nutritional Neuroscience.
The findings highlight an often-overlooked reality: while men are more likely to develop life-threatening diseases earlier, women are disproportionately affected by chronic, degenerative conditions that can persist for years.
“Of all the existing cases of macular degeneration and dementia in the world, two-thirds are women,” said Billy R. Hammond, professor in the Franklin College of Arts and Sciences’ psychology, behavioral and brain sciences program at UGA and co-author of the study. “These are diseases women suffer from for years — and they are among the most preventable through lifestyle.”
A Biological Vulnerability
The study reviewed and analysed existing research on degenerative conditions, including autoimmune diseases and dementia. Even after accounting for women’s longer life expectancy, researchers found women experience significantly higher rates of many chronic illnesses. Nearly 80 per cent of autoimmune disease cases, for instance, occur in women.
One reason may lie in how women’s bodies store nutrients. On average, women have higher body fat percentages than men. While body fat acts as an important reservoir for vitamins and minerals — particularly during pregnancy — it can also reduce the availability of certain nutrients for critical organs like the retina and the brain.
This is where carotenoids come in.
The Power of Pigment
Carotenoids are natural pigments that give fruits and vegetables their bright red, orange and green hues. Foods such as yams, kale, spinach, watermelon, bell peppers, tomatoes, oranges and carrots are rich sources.
Two specific carotenoids — lutein and zeaxanthin — accumulate in the retina and certain areas of the brain. These compounds function as antioxidants and have been shown to support central nervous system health, protecting against oxidative stress and degeneration.
Although men and women generally consume similar amounts of carotenoids, researchers argue that women may require higher intake levels due to their biological differences.
“Recommendations should reflect that vulnerability,” Hammond noted, pointing out that most dietary guidelines focus primarily on preventing classic deficiency diseases, rather than optimising long-term brain and eye health.
Food First Approach
While supplements containing lutein and zeaxanthin are available — and have been studied by institutions such as the National Eye Institute — researchers emphasise that whole foods remain the most effective source.
Beyond vision and cognition, diet influences mood, personality traits and even behavioural tendencies. Emerging research into the gut microbiome further underscores how nutrients shape brain chemistry and neurotransmitter production.
The study adds to growing evidence that dietary choices can profoundly affect women’s long-term health outcomes. By prioritising colourful, nutrient-dense produce, women may be able to reduce the risk of debilitating conditions later in life.
In the broader conversation about preventive healthcare, the message is clear: what’s on the plate today could help protect the brain and eyes for decades to come.
