2024-09-13 18:00:41
Vitamin A is important for health. And you can get it from natural sources that contain beta-carotene, such as sweet potatoes, pumpkin and many more that we tell you here.
Last update: September 13, 2024
The vibrant colors of fruits and vegetables, such as carrots and sweet potatoes, are due to beta-carotene. It is a natural pigment, orange or yellow in color.which plays an important role in our physical well-being.
Its name comes from the Greek word for carrot: a carrotand from Latin carrotwhich defines the same vegetable. Well, it was isolated from this root by the scientist Heinrich Wilhelm Ferdinand Wackenroder, in 1831.
This food acts as a precursor to vitamin A or retinol, which means that the body can convert to this substance. Therefore, it will not only support eye and skin health, but will also offer antioxidant properties.
What are your benefits?
Beta-carotene is an important nutrient for human health. Its deficiency can lead to disorders and diseases that affect the eyes, skin and immune system.
It is a source of vitamin A
When you enter the body, Beta-carotene is converted to vitamin A or retinol. This material is considered essential for many physical functions.
Vitamin A is involved in the vision process, especially in low light conditions. In addition, it contributes to the development and maintenance of skin, teeth and soft tissues.
It has antioxidant properties
Beta carotene is an antioxidant. This means that it protects cells against damage caused by free radicals. When we accumulate a lot of unstable minerals, oxidative stress appears, which is a rapidly growing process.
Oxidative stress is linked to chronic diseases, such as cardiovascular diseases, and neurodegenerative disorders, such as Alzheimer’s. By neutralizing free radicals, beta-carotene help reduce risk to develop these conditions.
Using the same property, some studies suggest that a diet rich in fresh foods with beta-carotene can help limit risk of types of cancer. In particular, Protective effects have been observed against breast and pancreatic cancer.
Cancer is a serious disease. Simply eating certain foods is not a complete prevention method.
Protect the skin
Beta-carotene has a positive effect on the appearance of the skin. Its antioxidant properties help protect you against damage caused by ultraviolet (UV) radiation. In addition, it can contribute to a more uniform tone and reduce the signs of skin aging.
In any case, the power of food does not replace the use of local sunscreen. Its effect against UV rays is long-lasting.
Promotes eye health
One of the best known benefits of beta-carotene is linked to its role in eye health. Vitamin A improves vision in low light conditions and improve the correct function of the retina.
In addition, beta-carotene can prevent the development of cataracts. This is a disease in which the lens becomes cloudy.
On the other hand, products with ingredients are among the foods to reduce age-related macular degeneration (AMD). This is a condition that causes progressive vision loss with aging.
It will prevent lung diseases
Through its conversion into vitamin A, it also promotes the proper functioning of the lungs. Although scientific studies have shown mixed results, some studies indicate that people who eat fresh fruits and vegetables rich in pigment may have low risk of developing lung cancer.
However, it is important to highlight that The advantage is associated with the use of fresh foods and not with supplements. On the contrary, in some cases, as it happens with smokers, extra can increase the risk of lung cancer.
It will improve cognitive performance
Beta-carotene can help maintain memory and concentration as we age, due to its natural properties. Consumption of fruits and vegetables is associated with a low risk of cognitive decline. It will also protect against diseases like dementia.
Supports the immune system
Consuming foods rich in beta-carotene strengthens defenses. This improves the body’s ability to fight infections and diseases.
On the other hand, by contributing to the production of vitamin A, participates in the maintenance of the skin and mucous membranes. These physical barriers serve as the first line of defense against external pathogens.
In addition, food can reduce inflammation throughout the body. Which affects the ability to respond to diseases.
Which foods are rich in beta-carotene?
The diet consists of many fruits and vegetables. Especially those with bright colors, such as red, orange, yellow and green.
The darker the color of the vegetable, the more beta-carotene it contains.
According to information from the United States Department of Agriculture (USDA), below we present the foods with the highest beta-carotene content. To make the calculation, the concentration in micrograms (µg) of the food is checked for each measuring unit of the product (one unit is the amount of what is considered a portion).
With more than 10,000 µg per serving, the following are the products with the lowest concentration of this natural pigment:
Although the carrot is popularly known as the greatest source, in fact, the sweet potato surpasses it.
With more than 2,000 µg and less than 10,000 µg per serving, the following are other foods to consider including in your diet to increase your daily beta-carotene:
Although these foods are less than the previous foods, they are still rich in it. One of any of them is enough to meet daily requirements.
Beta-carotene is also found in many herbs and spices:
Bioavailability and absorption are improved when the nutrient is consumed with fat. Adding olive oil, nuts or avocado to your meals can help you take advantage of it.
How much beta-carotene to eat per day?
There is no specific recommended amount for pretreatment. What is known is the recommended daily allowance (RDA) for vitamin A, which includes both the preformed vitamin, which is absorbed directly, and its precursors.
The RDA for vitamin A varies by age:
- Birth to 6 months: 400 µg.
- Children from 7 to 12 months: 500 µg.
- Children from 1 to 3 years: 300 µg.
- Children from 4 to 8 years: 400 µg.
- Children from 9 to 13 years: 600 µg.
- Males from 14 to 18 years: 900 µg.
- Women from 14 to 18 years: 700 µg.
- Older men: 900 µg.
- Older women: 700 µg.
- Pregnant women: 770 µg.
- Breastfeeding women: 1300 µg.
Unlike vitamin A, which has a maximum daily intake level (3000 μg), the same data is not available for provitamin A carotenoids, such as beta-carotene. This is because, when taken from food sources, it is unlikely to cause health problems, even in high doses.
Should you take supplements?
Although beta-carotene supplements are available, The ideal is to get food from natural sources. While it may seem easy to turn to drugs, the body processes carotenoids from food better.
A diet rich in beta-carotene will ensure that the body receives an adequate daily amount of vitamin A.
In addition, opting for natural sources reduces the risk of adverse effects associated with supplements. Especially in people with a history of smoking.
To start taking supplements, you must first consult a doctor. The specialist will perform special tests to determine if there is a deficiency.
What happens if I eat too much?
Beta-carotene use It is usually safe when taken through food. However, the length and use of supplements can have consequences.
A dangerous condition, known as carotenoderma, is associated with an excess of the compound in the body. The skin takes on a yellow-orange tone, most noticeable on the palms of the hands and soles of the feet.
Although the condition is not dangerous, it can be quite annoying. Its appearance is a sign that intake should be reduced. When inflation is temporarily suspended, normal color is restored.
Put beta carotene on your desk
It is not possible to have vitamin A deficiency due to diet. However, Yes, you probably aren’t eating enough fruits and vegetables.
Increasing beta-carotene in your diet is not only useful for their own nutrients, but it is also a way to add more antioxidants and other vitamins. Remember that the World Health Organization recommends 5 servings of vegetables a day.
Take some time at the grocery store and choose the most colorful fruits and vegetables to bring food to your home. Obtaining from natural sources is the easiest and safest way to take advantage of all its benefits.
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