Certain fruits and vegetables owe their unique color to a naturally occurring pigment called beta-carotene. In addition to providing color to foods, beta-carotene consumption also contributes to your good health. Fruits and vegetables are also great sources of other nutrients such as fiber, antioxidants and minerals. Seek a registered dietitian for the best food options for a healthy lifestyle.
Identification
Beta-carotene belongs to a class of natural pigments called carotenoids. The body converts beta-carotene into vitamin A, therefore it is also referred to as a pro-vitamin, according to MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health. The University of Maryland Medical Center reports that beta-carotene also functions as an antioxidant.
Function
MedlinePlus reports that individuals who consume fruits and vegetables that provide beta-carotene have lower incidences for certain cancers and cardiovascular disease. As a naturally occurring antioxidant in many fruits and vegetables, beta-carotene prevents cell damage caused by free radicals, according to Yale New Haven Health System. In addition to supporting cellular health, regular consumption of fruits and vegetables may also be associated with eye health. Registered Dietitian Elizabeth Somer reports on the American Optometric Association's website that beta-carotene foods can promote vision health by preventing damage and reducing the risk for macular degeneration and cataracts.
Dietary Sources
Beta-carotene is found in fruits and vegetables of various colors, particularly yellow, orange and red. Some of the highest concentrations of beta-carotene are found in foods such as carrots, pumpkin and spinach. The Linus Pauling Institute out of Oregon State University reports that 1 cup of carrot juice contains 22 mg of beta-carotene. Tomatoes, sweet potato, broccoli, cantaloupe and winter squash are other great fruits and vegetables that provide the carotenoid. Foods with greater pigment intensity typically contain higher amounts of beta-carotene, according to the University of Maryland Medical Center.
Recommendations
The University of Maryland Medical Center reports that 15 to 50 mg of beta-carotene daily is recommended for good health. A balanced diet that consists of five servings of fruits and vegetables daily should provide adequate amounts of beta-carotene. In addition to beta-carotene, fruits and vegetables are also great sources of other essential antioxidants, vitamins and minerals.
Precaution
Excess consumption of fruits and vegetables rich in beta-carotene is associated with a skin condition known as carotenodermia, according to the Linus Pauling Institute. Carotenodermia is characterized by a yellow or orange skin discoloration from the over consumption of the carotenoid. The Linus Pauling Institute reports that carotenodermia does not promote any adverse effects or health problems and skin color returns to normal when beta-carotene intake is reduced.
Member Comments