Carotenoid rich foods


Carotene is a plant pigment responsible for the red, yellow, and orange hues. In many fruits and vegetables, carotene is converted by the body into vitamin A, which is necessary for normal growth, vision and development. There are multiple types of carotenoids, but nutritionally they are categorized based on The possibility of converting it inside the body from primary vitamin A to vitamin A retinol, as beta-carotene and alpha-carotene are a type of primary vitamin A; As beta-carotene is the strongest when it comes to the efficiency of converting primary vitamin A to vitamin A retinol, its ability to do so is twice that of alpha-carotene inside the body. And this article will talk about foods rich in carotene.

Carotenoid rich foods

Beta-carotene is found in red, yellow or orange fruits and vegetables, as well as in dark green leafy vegetables. Studies have shown that in order to increase its effectiveness and obtain better absorption into the body, it is preferable to cook foods containing beta-carotene with a fat source. healthy like olive oil, avocado, or seeds and nuts; Since vitamin A is classified among the group of fat-soluble vitamins, it is then transformed from primary vitamin A to vitamin A retinol. The following are examples of foods rich in beta-carotene in particular:

  • Carrots.
  • Sweet potato.
  • Dark leafy green vegetables such as spinach and kale.
  • Gourd.
  • Cantaloupe.
  • Red and yellow pepper.
  • Apricot.
  • Peas.
  • Broccoli.
  • Herbs and spices, such as; Red pepper, parsley, coriander, oregano, as beta-carotene is not limited to fruits and vegetables.

Health benefits of carotene

There are many health benefits that carotene provides to the body, specifically beta-carotene, which is one of the most effective types of carotenoids in converting it into vitamin A retinol. the body, including:

Eye health: Eating foods rich in carotene can protect healthy cells in the eye and prevent the growth of cancer cells, as one of the main causes of blindness is macular degeneration or degeneration of the center of the retina, as long-term exposure to blue light can cause this and negatively affect On the sensitive parts of the eye, however, the carotene in the retina can help absorb blue light.

Cardiovascular health: Carotene is an antioxidant that reduces inflammation in the body, and although this topic is still under research, the antioxidant properties of carotene may be linked to improved cardiovascular health and a reduced risk of blockage in artery walls.

Respiratory health: Carotene may help in the health of the lungs. A recent study of 2,700 people indicated that eating fruits and vegetables rich in carotenoids such as beta-carotene had a protective effect against lung failure.

Skin health: Carotene may help treat many skin disorders such as vitiligo and psoriasis, and it also works to protect the skin from sunburn.

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