An old saying goes: "Eat your carrots; they’re good for the eyes." Because studies have proven that carrots are packed with carotenoids, including beta carotene, the adage makes a lot of sense. Medical studies confirm that consuming foods rich in carotenoids may help prevent cataracts and age-related macular degeneration (a disease that affects the retina). Other studies also reveal that beta carotene and other carotenoids may also lower the risk of certain cancers.
How beta carotene works:
Carotenoids belong to a family of more than 500 plant pigments that range in color from red, yellow, and orange to dark green. Beta carotene is the most plentiful of these carotenoids. Health experts say that in the body, some of the beta carotene is converted into vitamin A. Medical experts suggest that "Although vitamin A is toxic in high doses, large amounts of dietary beta carotene are nontoxic, since the body converts only as much as it needs."
As an antioxidant, beta carotene protects the body from so-called "free radicals" – unstable molecules that damage cells. Medical experts say that studies are ongoing, but by limiting the development of abnormal cells, it may help prevent cancers of the breast, prostate, lung, and stomach. Doctors say that consuming beta carotene may also boost the immune system, help lower LDL (or "bad") cholesterol, raise HDL (or "good’) cholesterol, and lower the risk of heart disease.
How much beta carotene is enough?
No Recommended Nutrient Intake (RNI) has been established for beta carotene and the other carotenoids, but according to health authorities in the United States and Canada, 5 to 10 daily servings of fruits and vegetables will provide a good amount of beta carotene. The servings add up, as shown by the following nutritionists’ examples:
– One medium-size raw carrot has more than 5 milligrams of beta carotene.
– A half cup of mashed, cooked sweet potato has nearly 9 milligrams of beta carotene.
– One half of a pink grapefruit contains about 1.6 milligrams of beta carotene and more than 4 milligrams of lycopene, another prominent carotenoid. Three-quarters of a cup of tomato juice has about 15 milligrams of lycopene.
– A half cup of cooked kale has about 3 milligrams of beta carotene and more than 14 milligrams of the carotenoids lutein and zeaxanthin.
Food is best source of beta carotene:
Experts agree that the best source of beta carotene is food. Because beta carotene is a yellow-orange pigment, its sources are easy to identify. Health experts recommend to look for foods that are deep orange, yellow, and red; the more intense the color, the higher the carotenoid level. Carrots and sweet potatoes are excellent examples. Their distinctive hue reflects the large amounts of beta carotene they contain. Other sources are oranges, winter squash, grapefruit (red or pink), cantaloupe, apricots, peaches, pumpkins, and nectarines. In addition, beta carotene is found in dark, leafy greens, such as collards, spinach, broccoli, and kale.
Controversial issues on supplements:
Not a few people consider dietary supplements as nutritional "magic bullets." In the case of beta carotene, however, experts say they have produced alarming results. One 12-year study showed that supplements provided no protection against cancer or heart disease. In two other studies involving heavy smokers, those taking supplements actually showed a small increase in the risk of cancer.
The persistent question asked is: "Should you take a beta carotene supplement?" According to health experts, if you smoke the answer is "no." Otherwise, they suggest taking it only if you do not eat fruits and vegetables, and limiting the dosage to 6 to 15 milligrams a day. Health experts conclude, thus: "Ultimately, only this is certain: a nutrient isolated in a pill is not a substitute for a healthy diet."
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