I carotenoids are pigments of plants, algae and photosynthetic bacteria; these pigments produce the bright yellow, red and orange colors in vegetables, plants and fruits.
These pigments they act as antioxidants for humans. There are more than 600 types and some can be converted to Vitamin A when they are released into the body.
Index
Types of carotenoids and foods
Some of the more common carotenoids include:
- Alpha carotene
- Beta carotene
- Beta cryptoxanthin
- lutein
- Zeaxanthin
- licopene
Carotenoids must be consumed through the diet and are best absorbed through a source of fat; foods rich in carotenoids include:
How do carotenoids work?
The carotenoids they are fat-soluble compounds, which means that they are better absorbed with fats; unlike some foods rich in protein, cooking foods containing carotenoids increases the force of their nutrients once they enter the bloodstream.
Carotenoids are classified into two main groups:
- Xanthophylls: the xanthophylls they contain oxygen and sometimes have a more yellow pigment; they protect from sunlight and are more associated with eye health
- Carotenes: carotenes do not contain oxygen and have an orange pigment; carotenes play a significant role in plant growth.
Health benefits
As mentioned before, these pigments are beneficial antioxidants that can protect against disease and strengthen the immune system.
The carotenoids in provitamin A can be converted into vitamin A, which is essential for growth, the functioning of the immune system and eye health.
Among the various benefits of carotenoids, we find:
- Eye healthEating foods rich in carotenoids can protect healthy cells in the eye and prevent the formation of cancerous cells. One of the main causes of blindness is macular degeneration, or retinal degeneration; the carotenoids lutein and zeaxanthin can help absorb blue light, which negatively affects delicate parts of the eye
- Cardiovascular health: carotenoids reduce inflammation in the body; these anti-inflammatory properties have been associated with improved cardiovascular health. Reducing inflammation helps protect against heart disease and prevents blockage of the arterial walls
- Cancer: antioxidants protect cells from free radicals, substances that damage cell membranes; carotenoids have been associated with reduced risk of cancer, particularly lung and skin cancer.
Deficiency and excess of carotenoids
Il daily requirement of carotenoids with vitamin activity is 6 grams. A deficiency in carotenoids can lead to increased exposure to chronic inflammatory diseases such as rheumatoid arthritis and tumors of the epithelial tissues (lungs, intestinal tract, skin and cervix).
An excess intake of carotenoids which have vitamin activity in the daily diet does not cause any toxicity.
Did you know the benefits of carotenoids? Do you eat enough fruits and vegetables that contain them every day? Let us know in the comments and remember to follow us on our telegram channel