Diets rich in varied foods, including vegetables and fruits, provide many important compounds and nutrients that benefit the body and health, like carotenoids.
This article will cover what carotenoids are, their types, and their health benefits.
What are carotenoids?
Carotenoids are organic pigments in plants, algae, and photosynthetic bacteria. These pigments produce bright yellow, red, and orange colors in plants, vegetables, and fruits. Carotenoids act as antioxidants in the human body.
There are over 600 different types of carotenoids. Some can be converted in the body into Vitamin A, and there are some of the most common carotenoidswhich include:-
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Alpha carotene
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Beta carotene
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Lutein
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Beta cryptoxanthin
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Zeaxanthin
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Lycopene
Carotenoids should be consumed through diet and are absorbed better with a fat source. Foods rich in carotenoids can include:
How do Carotenoids Work?
Carotenoids are fat-soluble compounds, which means they are absorbed better with fat, unlike some protein-rich foods and vegetablesprotein, cutting and cooking carotenoid-rich foods actually increases the strength and effect of the nutrients once they enter the bloodstream.
Carotenoids are divided into two main groups:
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The Xanthophylls group
Xanthophylls are a group of carotenoids that contain oxygen and sometimes have more yellow pigments. They protect from excess sunlight and are closely linked to eye health. They include lutein and zeaxanthin.
Foods that can contain xanthophyll pigments include:
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Kale.
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Spinach.
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Yellow-fleshed fruits.
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Yolk Egg.
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Summer squash.
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Carotenes group
Carotenes are the carotenoid group without oxygen. They have more orange pigments and help plants grow. They include beta-carotene and lycopene.
Foods that have carotene pigments include:
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Carrots.
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Cantaloupe.
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Sweet potatoes.
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Papaya.
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Pumpkin.
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Tangerine.
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Tomatoes.
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Winter squash.
Health benefits of carotenoids
Carotenoids are antioxidants that give many important health benefits. They protect against chronic diseases, boost the immune system, and can turn into vitamin A in the body, which also has many health benefits.
Some health benefits carotenoids can provide include:-
1. Protecting eye health
Eating foods with carotenoids can help protect healthy eye cells and stop abnormal (cancerous) cell growth.
One main cause of blindness is macular degeneration or central retina deterioration. Long-term exposure to blue light can also cause blindness and affects sensitive parts of the eye.
However, carotenoids like lutein and zeaxanthin help absorb blue light, which protects the eye.
Studies show that adding at least 6 mg of lutein daily can lower the risk of macular degeneration by 43%. Increasing lutein and zeaxanthin intake can also slow or stop eye damage and prevent current eye conditions from getting worse.
2. Heart and blood vessel support
Since carotenoids are antioxidants, they help reduce body inflammation. These anti-inflammatory effects have been linked to better heart health and prevent artery walls from clogging.
3. Cancer prevention
Also, the antioxidant properties of carotenoids protect cells from damage by free radicals. These are substances that harm and destroy cells, which can lead to cancer.
Carotenoids have been linked to lower risks of cancer, especially lung and skin cancer.
Also, some types of carotenoids in the body can convert into vitamin A. This vitamin helps protect the skin from early damage caused by sun exposure, which can lead to skin cancer, early wrinkles, and unhealthy skin.
In the end, a flexible and balanced healthy diet is the best way to get different carotenoids that help provide more health benefits to the body.
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