Whole Food Nutrition
Beta Carotene
Beta-carotene is the molecule that gives carrots their orange
color. It is part of a family of chemicals called the
carotenoids which are found in many fruit and vegetables, as
well as some animal products such as egg yolks. Carotenoids were
first isolated in the early 19th century, and have been
synthesized for use as food colorings since the 1950s.
Biologically, beta-carotene is most important as the precursor
of vitamin A. It also has anti-oxidant properties and may help
in preventing cancer and other diseases.
When it comes to nutritional supplementation, and
antioxidants in particular, beta carotene is an antiaging
micronutrient of the highest order, standing firmly alongside
Vitamin C, Vitamin E, and the mineral Selenium in its ability to
reduce illness, improve overall health, and increase longevity.
What can beta carotene do for you? Studies conducted over
several years indicate that betacarotene may play a significant
role in reducing the effects of certain illnesses (such as heart
disease, decreased immune function, cataracts, and forms of
cancer) and, in certain cases, perhaps even prevent them.
Beta-carotene acts as a precursor of vitamin A, and is therefore
called a provitamin A compound. Foods or supplements containing
beta-carotene are converted to vitamin A for the maintenance of
healthy skin, good vision, and a robust immune system.
Beta-carotene is also a powerful antioxidant, and has been shown
to help guard against cancer and heart disease.
Beta-carotene is a member of the carotenoid family, a group
of powerful antioxidants that also includes alpha-carotene,
lycopene, zeaxanthin, and lutein. However, of all the
carotenoids, only alpha-carotene and beta-carotene are converted
to significant amounts of vitamin A in the body, and
beta-carotene is by far the most plentiful carotenoid found in
fruits and vegetables.
Beta-carotene also contains flavonoids, which are antioxidant
substances that give color and flavor to many orange- and
red-colored fruits and vegetables. Foods such as carrots,
tomatoes, sweet potatoes, cantaloupe, watermelon, apricots, and
mangoes are good sources of beta-carotene; romaine lettuce,
spinach, kale, and broccoli are also rich in carotenoids (the
yellow color is covered up by chlorophyll in green leafy
plants).
Here's a tip regarding flavonoids: Many flavonoids in fruits and
vegetables are in the skin, so it’s best not to peel them before
eating. However, grilling or lightly steaming some foods, such
as carrots and spinach, can actually improve the body’s ability
to absorb the flavonoids in them.
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