2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Carotenoids represent one of the most common groups of naturally occurring pigments. These compounds are largely responsible for the red, yellow and orange colors of fruits and vegetables, but they are also found in many green vegetables. The best known carotenoids are beta carotene, alpha carotene, gamma carotene, lycopene, lutein, beta cryptoxanthin, zeaxanthin and astaxanthin.
Some members of the carotenoid family, approximately 50 of the known 600 carotenoids, are called provitamin A compounds because the body can convert them to retinol, the active form of vitamin A. As a result, foods that contain carotenoids can help prevention of vitamin A deficiency. The most commonly consumed provitamin A carotenoids are beta carotene, alpha carotene, and beta cryptoxanthin.
Functions of carotenoids
Carotenoids are compounds that help fight cancer and are used as an anti-aging agent. They are a powerful antioxidant, protecting the body's cells from damage caused by free radicals. Carotenoids and in particular beta carotene can also improve the function of the immune system.
Carotenoids promote proper cellular communication - researchers believe that poor communication between cells can be one of the causes of excessive cell growth - a condition that subsequently leads to cancer. By promoting good communication between cells, carotenoids play an important role in cancer prevention. Carotenoids also support women's reproductive health.
Low intake of foods containing carotenoids it is not known to directly cause disease or health complications, at least in the short term. However, if carotenoid intake is too low, it can cause symptoms associated with vitamin A deficiency. In the long run, this insufficient intake is associated with chronic diseases, including heart disease and various cancers.
In turn, the high intake of foods and supplements containing carotenoids, is not associated with toxic side effects. A sign of excessive consumption of beta carotene is the yellowish color of the skin, which most often appears on the palms of the hands and soles of the feet. This condition is called carotenoderma and is reversible and harmless. Excessive consumption of lycopene can cause deep orange skin color. Both carotenoderma and lycopenoderma are harmless.
Benefits of carotenoids
Carotenoids are fat-soluble substances and as such require the presence of dietary fats for proper absorption through the digestive tract. Therefore, the status of carotenoids in the body may be impaired by a diet that is extremely low in fat or if there is a disease that causes a decrease in the ability to absorb dietary fats such as pancreatic enzyme deficiency, Crohn's disease, cystic fibrosis, surgical removal on part of the stomach, bile and liver disease.
Smokers and people addicted to alcohol have been found to consume fewer foods that contain carotenoids. Cigarette smoke has also been shown to break down carotenoids. This leads to the need for these people to get the necessary amounts of carotenoids through various foods and supplements.
Cholesterol-lowering drugs associated with bile acid isolation lead to lower blood levels of carotenoids. Also, some foods such as margarine enriched with plant sterols and fat substitutes that are added to some snacks can reduce the absorption of carotenoids.
Carotenoids are essential for human health and help prevent the following diseases: AIDS, age-related macular degeneration, angina, asthma, cataracts, cervical cancer, cervical dysplasia, heart disease, laryngeal cancer, lung cancer, male and female infertility, osteoarthritis, pneumonia, prostate cancer, rheumatoid arthritis, skin cancer, vaginal candidiasis, etc.
Carotenoid deficiency
The lack of carotenoids causes symptoms similar to those of vitamin A deficiency. With such a deficiency, it is very difficult to see at night. The eyeball can become enlarged and dry, and in the advanced stages of carotenoid deficiency, inflammation and erosion of the cornea can even occur. The skin becomes dry and rough, hair and nails become easily brittle.
Carotenoid overdose
Carotenoids are non-toxic, so even if taken in large quantities it can lead to yellow-orange discoloration of the skin, but this is not a dangerous condition.
Sources of carotenoids
Orange-colored fruits and vegetables, including carrots, apricots, mangoes, pumpkins, and sweet potatoes, contain significant amounts of beta carotene, alpha carotene, and beta cryptoxanthin.
Green vegetables such as spinach and cabbage also contain beta carotene and are the best sources of lutein. Lycopene is found in tomatoes, guava and pink grapefruit. Salmon, mussels, milk, eggs and especially yolks also contain carotenoids.
These foods need to be eaten raw or lightly stewed to preserve their carotenoid content. In some cases, however, cooking can improve the availability of carotenoids in foods. For example, lightly stewed carrots and spinach improve the body's ability to absorb carotenoids in these foods.
It is important to note, however, that in most cases, prolonged cooking of vegetables reduces the content of carotenoids by changing their shape from their natural trans-configuration to cis-configuration.
It is necessary to consume five or more servings of fruits and vegetables every day to get the necessary daily amount of carotenoids.
