Carotenoids They are natural chemical compounds mostly found in plant pigments, including many colorful plants we eat every day. These carotenoids give plants red, orange, and yellow colors.
Carotenoids are found in large numbers, with over 600 types in total. Some have antioxidant properties that can offer many health benefits to the body.
Also, some animal foods can contain carotenoids too, like mollusks, crustaceans, and fish. These seafood don’t produce carotenoids themselves but get them from eating plants with carotenoids or other marine creatures that ate carotenoids.
Additionally, egg yolks have a lot of carotenoids, especially when the chickens eat feed rich in carotenoids.
In this article, we will learn about some of the most common carotenoids and their health importance for the body.
Most common types of carotenoids
1. Beta-Carotene
Beta-Carotene is a pigment found in large amounts in orange and yellow fruits and vegetables, like carrots andspinach andbroccoli andLemon andOrange andPumpkin andMelon and Pepper Red and yellow.
Beta carotene is known as provitamin A carotenoid, as the body converts beta carotene into vitamin A, and vitamin A is essential for immune system health and strength, protecting eye health, maintaining healthy skin, and beta carotene can be found in supplement form.
Also, beta carotene is one of the antioxidants, which means it can help protect body cells from damage caused by free radicalsand helps protect the body from many other chronic diseases, including heart disease, diabetes, and cancer.
2. Lycopene
Lycopene is a red pigment mainly found in red vegetables and fruits, including tomatoes andwatermelon pink grapefruit andapricots.
Some studies say eating more lycopene might help lower prostate cancer risks. You can also find lycopene in supplements.
3. Lutein
Lutein is another yellow to orange pigment found in dark leafy greens like kale andspinach andcorn Yellow squash, pumpkin, and carrots, plus egg yolk eggs.
Lutein is concentrated in the retina, so it's especially good for protecting healthy vision. Studies show that a mix of zinc andvitamin C andvitamin EBeta carotene and lutein can help slow down the progression of macular degeneration.
Also, lutein is an antioxidant that has shown to be especially important as a dietary supplement.
4. Zeaxanthin
Zeaxanthin is mostly combined with lutein because they both concentrate in the retina, and they are found in the same foods, mostly orange-colored ones.
5. Cryptoxanthin
Cryptoxanthin is found in orange and yellow fruits and vegetables. It's quite similar to beta carotene and can be turned into vitamin A by the body if needed, so it's also a pro-vitamin A carotenoid.
6. Alpha Carotene
Alpha carotene is also a pro-vitamin A carotenoid, meaning the body can convert it into vitamin A, but the body needs twice as much alpha carotene compared to beta carotene to get the same vitamin A amount.
7. Astaxanthin
Astaxanthin is a carotenoid with a salmon color. It's also found in salmon fish and trout, andshrimp, and some types of algae.
Astaxanthin may have strong antioxidant properties and anti-inflammatory effects. These help protect the body from chronic diseases.
You can get astaxanthin as a dietary supplement, but it's not a great option. It's better to get it from its best source, salmon fish.
How to get carotenoids
The best way to get carotenoids is through diet by eating more colorful fruits and veggies in different meals. Here are some ideas to increase carotenoid intake:
-
Make a big veggie salad with lots of carrot and tomato slices, olive oil, and vinegar.
-
Sauté spinach or kale in olive oil and serve with nuts.
-
Make a juice from blueberries, kale, banana, and avocado.
-
Dip carrot sticks in hummus for a healthy snack.
-
Serve salmon instead of red meat once or twice a week.
-
Bake sweet potatoes and top them with a bit of butter, salt, and pepper.
-
Cooking food can increase carotenoids, like turning tomatoes into paste, soup, or juice.
Overall, carotenoids offer many important health benefits. The best way to get them is through diet. Most carotenoids are also available as over-the-counter supplements. Still, you should check with a doctor, especially if you have any medical condition.
Article source:- 1.
