Of the carotenoids that the human body converts into vitamin A, the so-called provitamin A carotenoids, beta-carotene is the most abundant and effective in food. Alpha-carotene is also a provitamin A carotenoid, but about twice as much alpha-carotene (or cryptoxanthin) is required to produce the same amount of vitamin A as beta-carotene. Alpha-carotene has potential health benefits, but current research shows nothing definitive beyond its ability to convert to vitamin A.
Given the differences between preformed vitamin A (found in animal foods and supplements) and provitamin A carotenoids such as beta-carotene. With the exception of canned pumpkin, carrots are the main source of alpha-carotene, another carotenoid that the body converts to vitamin A. Beta-carotene is produced by plants and microorganisms, the main sources of which are fruits or yellow, orange and green leafy vegetables. such as sweet potatoes, spinach, carrots, squash, courgettes, and apricots.
Because beta-carotene is a carotenoid primarily found in plants, it must first be converted into active vitamin A before it can be used by the body. Beta-carotene is a carotenoid that can be converted into vitamin A. Carotenoids are a class of phytochemicals called phytonutrients, the pigments that give many fruits and vegetables the bright red, yellow and orange colors. Carotenoids are natural pigments found in plants and are primarily responsible for the bright colors of some fruits and vegetables.
Carotenoids are brightly colored (colored) compounds found in many plants, bacteria, algae, and fungi. Carotenoids are naturally occurring compounds found primarily in plant pigments, including many of the colorful plants we eat every day. Shellfish do not produce carotenoids themselves, but they feed heavily on plants that contain algae, or other marine life that eats high amounts of carotenoids.
Lutein is another yellow to orange carotenoid found in dark green leafy vegetables such as spinach and kale, yellow corn, egg yolks, squash, and carrots. Many different foods include brightly colored fruits and vegetables such as carrots, sweet potatoes, Chinese cabbage, spinach, romaine lettuce, zucchini, red peppers, grape leaves, and black-eyed peas. Animal foods such as liver, fish, meat, and dairy are excellent sources of vitamin A, and provitamin A carotenoids come from green leafy vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.
Anyone who follows a healthy diet that includes foods rich in vitamin A such as fish oil, liver, eggs, butter, orange or yellow fruits and vegetables will get enough betakaroten. Health experts generally recommend eating a diet rich in fruits and vegetables, which are rich in antioxidants and other important nutrients, rather than taking beta-carotene supplements. The important message here is that taking vitamins in foods that aren’t necessarily in supplement form is healthy, so it’s best to eat healthy whole foods.
However, studies have not shown supplements to have the same effect as fresh vegetables. People who eat a diet rich in fruits and vegetables have been documented to reduce the risk of heart disease and some types of cancer. A 2002 Yale University School of Medicine study found that a high intake of fruits and vegetables, especially a diet rich in carotenoids, reduced the risk of lung cancer. Numerous observational studies have shown that people who consume more carotenoids in their diet have a lower risk of developing a number of chronic diseases.
It appears that carotenoids may promote health when eaten, but may have adverse effects when taken in high doses by people who smoke or have been exposed to asbestos. Eye health Diets rich in carotenoids, such as beta-carotene, can help promote eye health and protect against diseases that affect the eye, including age-related macular degeneration (AMD), a disease that causes vision loss. A review of numerous studies has shown that long-term use of beta-carotene has a positive effect on cognition and memory. Antioxidants such as beta-carotene can be very helpful in reducing Alzheimer’s symptoms and age-related cognitive decline. A 2017 study of over 2,500 people found that eating fruits and vegetables rich in carotenoids such as beta-carotene had a protective effect against lung cancer.
While Mount Sinai experts support multiple daily servings of foods containing beta-carotene as an important part of a healthy diet and have no recommended daily intake, they also note that there may be side effects, including temporary yellowing of the skin. It’s also important to remember that high doses of any antioxidant in supplement form can interfere with the absorption of other important nutrients and negatively affect the body’s natural defense system.
Obviously, antioxidant supplements are less effective in fighting cancer than fruits and vegetables, and colorful foods are generally healthier because they contain antioxidant pigments, whether it’s beta-carotene, which turns carrots and sweet potatoes orange, or antioxidant pigments. Lycopene. Anthocyanin pigments that make red tomatoes or blueberries blue. Taking multivitamins and supplements can be an effective way to get important vitamins that your diet lacks, but they also make dangerous overdose easier.
The carotenoids lycopene, lutein and zeaxanthin cannot be converted into vitamin A (retinol), although the carotenoids lycopene provide other health benefits. When taken orally, beta-carotene is converted into vitamin A (retinol), which the body can use in a number of ways, or as an antioxidant that helps protect cells from the damaging effects of harmful free radicals. Beta-carotene also converts into vitamin A, which is essential for a variety of functions, including improving vision and eye health, maintaining healthy skin and mucous membranes, and promoting healthy skin. Beta-carotene (or A-carotene) is an excellent skin care ingredient that acts as an antioxidant and a precursor to vitamin A, which is why it’s often referred to as provitamin A. It is an excellent skin conditioning ingredient and is also used as a colorant. , cosmetic.
If you need further info about beta carotene and supplements, please click here.