Carotenoids are red, yellow and orange pigments that are found in plant-based foods; they are not commonly present in animal-based foods such as dairy, eggs and meats. They are also available in supplement form. Carotenoids found in food sources are less bioavailable than those found in supplements, meaning that your body can absorb carotenoids from foods less efficiently; however, chopping and cooking plant-based foods may increase bioavailability.
Beta-Carotene
Beta-carotene is a pro-vitamin A carotenoid, which means that your body can manufacture vitamin A from this substance. It is commonly used to provide part or all of the vitamin A content of multivitamin supplements, according to the Linus Pauling Institute. Vitamin A is necessary for proper vision, and aids in cellular reproduction. Foods containing beta-carotene include bell peppers, kale, spinach, mangoes, squash, pumpkin, carrots, peaches and sweet potatoes.
Lycopene
Lycopene is a carotenoid that is primarily found in tomato products; tomato paste and puree are among the richest sources of this carotenoid. Vegetable juice cocktail, watermelon and grapefruit also provide dietary lycopene. Lycopene may offer antioxidant benefits, which may prevent free radicals in your body from forming cancerous tumors. This carotenoid may be helpful for preventing prostate cancer, according to the American Cancer Society. However, studies linking lycopene to cancer prevention are not conclusive.
Lutein
Lutein is commonly available in supplement form, and is also found in kale, spinach, parsley, broccoli, corn, kiwi and oranges. This carotenoid is promoted as an anti-inflammatory agent. It may be particularly effective for reducing inflammation of the eyes and the tissues surrounding the eyes. Lutein's potential role in alleviating inflammation may reduce your risk of ocular diseases such as cataracts and macular degeneration, according to Rutgers School of Environmental and Biological Sciences.
Zeaxanthin
Like lutein, zeaxanthin may aid in the prevention of cataracts, according to a study published in December 2004 in the "Journal of Nutrition." This carotenoid may help protect the lenses of the eyes against exposure to ultraviolet light, a risk factor for cataracts. The antioxidant properties of zeaxanthin may also prevent the oxidation of free radicals, which can attack and damage the lenses of the eyes. Broccoli, kale and spinach are rich sources of zeaxanthin.
References
- Linus Pauling Institute at Oregon State University: Carotenoids; Jane Higdon, Ph.D.; December 2005
- American Cancer Society: Lycopene; May 2010
- Rutgers School of Environmental and Biological Sciences; Researchers Explain How Lutein Performs as an Anti-Inflammatory; March 2007
- "Journal of Nutrition"; Xanthophylls and (Alpha)-Tocopherol Decrease UVB-Induced Lipid Peroxidation and Stress Signaling in Human Lens Epithelial Cells; C. Chitchumroonchokchai, et al.; December 2004
Member Comments