Beta carotene is the carotenoid molecule responsible for the orange colour of some fruits and vegetables such as carrots and apricots. Once consumed, beta carotene benefits your health because it can be converted by the liver into vitamin A, in its active (retinal) or storage (retinol) form. This is considered a safer way of supplementing vitamin A, as beta-carotene is non-toxic and is converted to vitamin A in only the amount required by the body.
Also, the beta-carotene ingested that is not converted to vitamin A, remains in the system, and can act as an antioxidant to protect the tissues from free radical damage.
High Beta Carotene Foods
Getting the benefits from beta carotene can be obtained from both supplements and diet. While you can get beta carotene from your diet, often nutrients obtained from food aren't always fully absorbed, decreased during the cooking process, or because of nutrient-poor soil, don't contain as many nutrients as they use to.
Foods high in beta carotene include:
- Carrots
- Apricots
- Spinach
- Lettuce
- Tomatoes
- Sweet Potatoes
- Broccoli
- Cantaloupe
- Winter Squash
Beta Carotene & Vitamin A Benefits
Benefits of beta-carotene include being easily converted by the body to vitamin A, it can be said to have all the benefits of vitamin A supplementation as well. Some examples of this are: vision protection, and boosted immune defence of the mucous membranes.
In addition to these indirect benefits, beta-carotene can help with healthy cell growth by protecting the cellular genetic material (DNA) from damage by harmful free radicals. Supplementation of beta-carotene has been shown to reduce the risk of unhealthy cell growth. Through this antioxidant ability, beta-carotene also protects the body against environmental pollutants, UV rays, and other substances that can lead to aging.
Cautions & Important Info
While there are many health benefits to beta carotene, taking in a large quantity of beta-carotene can turn your skin slightly yellow, but this is not harmful to the body in any way. Beta-carotene supplementation is not recommended for people who smoke tobacco or drink alcohol as the combination of these things has been shown to increase the risk of certain cancers instead of decrease them. Those with hypothyroidism or diabetes may have a reduced ability to convert beta-carotene into vitamin A and should avoid high doses to prevent stressing the liver.
