Carotenoids are a group of more than 700 nutrients that are categorized in two major groups -- xanthophylls and carotenes. Plants, algae, fungi and bacteria produce carotenoids. Carotenoids provide the bright yellow, orange and red color that you see in many fruits and vegetables.
Dietary Sources
You mostly consume carotenoids when eating fruits and vegetables. However, edible flowers, leaves, berries and root tissues, such as carrots, can contain carotenoids as well. Common dietary sources include yellow fruits and vegetables such as peaches, mangoes, corn, oranges, yellow squash and yellow bell pepper; green fruits and vegetables such as broccoli, green peas, green beans, Brussels sprouts, kale, spinach, kiwi and honeydew; and red fruits and vegetables like tomatoes, red bell peppers and watermelon.
Carotenes
Carotenes are further broken down into two main groups -- beta-carotene and lycopene. Beta-carotene produces the yellow color in fruits and vegetables and is the most widely studied carotenoid. It is considered a provitamin because it is readily converted to vitamin A as the body has need of it. Lycopene is responsible for the red color in fruits and vegetables but it does not convert into vitamin A.
Health Benefits
Vitamin A is a fat-soluble nutrient that is essential for the vision cycle. It may also prevent mortality from measles, prevent cancer, aide in growth and development, and boost the immune system, according to the Mayo Clinic. The carotenoids that don't naturally convert to vitamin A have been found to prevent cancer, by combating free radicals, and prevent heart disease and heart attack, by inhibiting the formation of LDL cholesterol, according to the Vitamins and Health Supplements Guide.
Tips and Warnings
Vitamin A deficiency in the United States is rare. You can get all of the vitamin A you need by eating a wide variety of fruits and vegetables. Having too much vitamin A can cause acute or chronic toxicity. This may occur when taking vitamin A as a supplement, but won't occur when consuming beta-carotene or vitamin A through its dietary sources.
Member Comments