Beta-carotene sounds like a nutrient you can absorb by eating carrots, but that's only part of the story. It's one of many brightly colored compounds called carotenoids, which are found in a variety of plant-based foods. A scientist labeled the nutrient "carotene" in the early 19th century after he crystallized it from carrot roots. More important for your health now, beta-carotene is valued as a form of vitamin A and as a source of antioxidant action in your diet.
The Basics
Beta-carotene and other carotenoids provide about half of the vitamin A in the average American's diet. You need vitamin A for healthy vision, bone and cell growth, reproduction and a strong immune system. Sources of beta-carotene include grains and oils, along with many green, red, yellow and orange fruits and vegetables. It also can be produced synthetically and made into supplements.
Antioxidant Potential
Push your cart around the grocery store for a few minutes, and you'll notice many trendy foods with the word "antioxidant" on their labels. Beta-carotene is one of those antioxidant nutrients, along with vitamin E, vitamin C and others. Antioxidants are prized for their potential to prevent cell damage that can lead to cancer and other diseases. But the Harvard School of Public Health reports that while eating antioxidant-rich fruits and vegetables has been linked to better health, the benefits of supplements have not been so clear, except for effectiveness against age-related macular degeneration, which can lead to blindness.
Beta-Carotene and Cancer
According to the National Institutes of Health, research so far does not support using beta-carotene supplements to prevent cancers of the uterus, cervix, thyroid, bladder, skin, brain or blood. And if you have been exposed to asbestos or are a current or former smoker, taking beta-carotene actually appears to increase your risk for developing lung cancer. Interestingly, the risk only seems to apply to beta-carotene from supplements, not from foods.
Recommendations
Because of possible hazards or interactions with other medications, you should talk to your doctor before taking beta-carotene supplements. But a number of health groups, including the American Heart Association and American Cancer Society -- recommend that you take beta-carotene and other antioxidants through a diet of ample fruits, vegetables and whole grains. Besides carrots and carrot juice, good beta-carotene sources include spinach, kale, cantaloupe, apricots, papaya, mangoes, fortified oatmeal, green and red peppers, tomato juice and sweet potatoes.
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