Carotenoids are a group of naturally occurring pigments. They are what make your veggies and fruits red, orange or yellow. They are high in vitamin A and have been known to reduce the risk of severe chronic health disorders as well as preventing cancer. Carotenoids are one of the many essential phytonutrients found in your produce.
Common Carotenoids
There are more than 30 different types of carotenoids. We will focus on three of the most common types – you may have even heard of some of them before.
- Lycopene – found in tomatoes and tomato products
- B-carotene – converted by the body into Vitamin A
- Lutein – affects the retina and lens of the eye
Lycopene studies have shown that men who eat high doses of tomato products and tomatoes are less likely to develop prostate cancer than men with low intake. Lutein (and zeaxanthin) are the only carotenoids found in the retina and lens of the eye. Studies suggest that diets high in lutein may help slow age-related macular degeneration and cataracts! B-carotene (a.k.a. Beta-Carotene) can be converted by the body into vitamin A. Vitamin A is essential for good vision, a healthy immune system, and cell growth. However, a study involving high doses of b-carotene noted an increased risk for some cancers in smokers and former asbestos workers. While b-carotene is good for you in normal doses, vitamin supplements that have vitamin A should be taken with caution. Vitamin A toxicity is rare but can occur (especially in young children) if high doses are taken over a short period of time. If your diet is high in veggies you don’t need a Vitamin A supplement. In this case (unless otherwise prescribed) a little of a good thing is best.
Foods Rich in Lycopene, B-carotene, & Lutein
It’s not hard, if you love veggies, to get your daily serving of carotenoids. Some of the best ways for your body to absorb carotenoids is cooked or blanched foods. The three forms of carotenoids mentioned here are only a small group that provide health benefits. While Lycopene is largely found in tomatoes Lutein and B-carotene can be found in:
Lutein
- Green Leafy Vegetables
- Green & Yellow vegetables
- Corn
- Oranges (and juice)
- Celery
- Melon
- Egg yolks
B-Carotene
- Sweet Potato (baked)
- Carrots (cooked)
- Dark green leafy veggies
- Romaine Lettuce
- Squash (butternut, Hubbard, pumpkin)
- Cantaloupe
- Sweet Red Peppers
- Peas (cooked)
- Broccoli (cooked)
- More found here
The best way to make sure you get all the vitamins, minerals, and phytonutrients you need is to eat a rainbow of colorful fruits and vegetables. Make sure your produce is organic and free from residual pesticides by washing them in a chemical free wash.
Applications & Resources about Carotenoids
- Check out the Carotenoid Society for more information
- Read more about carotenoids at the National Library of Medicine
- Go to the Linus Pauling Institute for more understanding
- Protect your heart with carotenoids – go to Molecules (MDPI)
- Find out more at Molecules (MDPI and Cancer Chemoprevention
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