Beta-carotene
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Beta-caroteneBeta-carotene : Sources and Significance
Frequently Asked Questions
Plants contain a pigment called beta-carotene. It is a Vitamin A precursor known as provitamin A carotenoid, a member of the carotenoid family. The provitamin, the most well-known carotenoid, is beta carotene. Yellow- or orange-colored fruits and vegetables acquire their vibrant colors from them. Foods like margarine are colored with it as well.
Natural sources:
- Vegetables – spinach, kale, parsley, tomatoes, sweet potato, broccoli, carrots, green leaf lettuce, peas, and red and yellow peppers.
- Fruits – mangoes, apricots, butternut squash, winter squash, cantaloupes, and squash.
- Herbs and spices include paprika, cayenne, chilies, parsley, cilantro, sage, and coriander.
- Animal sources include fish oil, milk, eggs, and beef liver.
Dietary supplements:
- Capsules.
- Chewable tablets.
For kids: 3 to 6 mg of beta-carotene, or 5,000 –10,000 units of daily vitamin A activity.
Adults and adolescents: 6 -15mg of beta-carotene, or 10,000 – 25,000 units of vitamin A activity daily.
Some of the health benefits may include the following
- Sun sensitivity – Beta-carotene is used to lessen sun sensitivity in persons with the rare genetic disorder erythropoietic protoporphyria.
- Beta carotene reduces the risk of diabetes and heart disease due to metabolic disturbances.
- Age-related eye problems – When taken with vitamins C and E, zinc, and copper, beta carotene may help to delay age-related vision problems.
- Better cognitive function – beta carotene may help lower the risk of dementia and Alzheimer’s disease by improving cognitive performance.
- Breast cancer – Beta carotene-rich diets may minimize the chance of developing breast cancer among premenopausal women.
As the body only transforms as much beta-carotene into vitamin A as it requires, using beta-carotene is generally safer than taking vitamin A tablets.
On the other hand, taking supplements with an excessive amount of beta-carotene occasionally poses a risk and can have the following adverse effects:
- An orange or yellow discoloration of the skin.
- May raise the risk of some cancers.
- Loose stools.
- Joint ache.
- Bruising.
- Dizziness.