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Beta carotene

Carotenes, especially beta carotene occurs abundantly in the nature. It is estimated that nearly more than 500 different carotenoids such as ß-carotene, alpha-carotene, lutein, cryptoxanthins, zea-xanthins...etc distributed throughout the plant and algae kingdoms. Although many of these have proven independent functions, around 50 or more can be metabolized to vitamin-A inside the human body. ß-carotene is the most prevalent carotenoid in the plant sources of food chain and is also known as pro-vitamin A.

Roughly, 6 µg (range varies widely 6-18 µg) of ß-carotene is equal to 1 RE (Retinol equivalents) or 3.33 IU of vitamin-A.



fruit and vegetables rich in carotenes
Fruits and vegetables rich in ß-carotene.


Health benefiting role of beta carotene

  • Being an important flavonoid compound, beta carotene has powerful antioxidant functions that help the body scavenge free radicals, and thereby limiting damage to cell membranes, DNA and protein structures in the tissues.

  • Research studies suggest that dietary intake of foods high in ß-carotene has positive association with decreased risk of cardio-vascular disease as well as oral cavity, and lung cancers.

  • Up on convertion to vitamin-A by the enzymes in the intestinal wall, it performs all the functions of vitamin A such as visual cycle, reproduction (sperm production), maintenance of epithelial functions, growth and development.


Natural sources of beta carotene

Almost all the green-yellow-orange (GYO) vegetables and fruits are rich sources of beta carotene. Some of the common vegetables/fruits/herbs/nuts per 100 g of weight with highest content of ß-carotenes are:


Vegetables: ß-carotene/100 g
Brussel sprouts 450 µg
Butternut-squash 4226 µg
Carrots 8285 µg
Collard greens 3842 µg
Endive 1500 µg
French beans 379 µg
Kale 9226 µg
Lettuce 5226 µg
Mustard greens 6300 µg
Pumpkin 3100 µg
Spinach 5626 µg
Sweet potato 8509 µg
Swiss chard 3647 µg
Tomato 449 µg
Watercress 1914 µg
Fruits:
Apricots 1094 µg
Cantaloupes 2020 µg
Guava 374 µg
Mango 445 µg
Orange 71 µg
Papaya 276 µg
Persimmon fruit 253 µg
Plums 190 µg
Watermelon 303 µg
Herbs:
Basil 3142 µg
Cilantro 3930 µg
Parsley 5054 µg
Thyme 2264 µg
Nuts and seeds:
Pistachio 332 µg
Walnuts 12 µg
(source: USDA National Nutrient database).

Beta carotene supplements?

The benefits of beta carotene supplements, however, has surprisingly unexpected results. Two large scale prospective randomized studies on high-risk cigarette smokers; 1. ß-carotene (alpha-tocopherol, ß-carotene (ATBC) cancer prevention study and, 2. the ß-carotene and retinal efficacy trial (CARET) found that ß-carotene supplementation indeed increased the rate of lung cancer in the group.

On the contrary, as mentioned above, high dietary intake of foods rich in ß-carotene is associated with decreased risk of cardio-vascular disease and cancers. However, ß-carotene supplementation appears harmful to health, especially in high-risk smokers.


Carotenemia

Addition of excess plant sources of beta-carotene causes deposition of carotenes in the skin, and tissues result in a harmless condition known as carotenemia. The condition recedes in itself once foods rich in carotenes withdrawn from the diet. (Medical disclaimer:)



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Further Resources:

Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.


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