Vegetables are brightly colored yellow, orange, and red thanks to a substance called beta carotene. Beta-carotene is converted by the body into vitamin A (retinol). In addition to being a crucial component for eyesight, vitamin A is also essential for cell growth and the upkeep of healthy organs like the heart, lungs, and kidneys.
The antioxidant known as beta carotene, which takes its name from the Latin word for carrot, is incredibly beneficial for your eyes and skin.
What is Beta Carotene?
Fruits and vegetables have brilliant hues because of carotenoids, which are pigments found naturally in plants. They abound in the natural world. The world of plants and algae is thought to contain 500 distinct carotenoids, including beta carotene, alpha carotene, lutein, cryptoxanthin, and zeaxanthin.
As this substance was initially extracted from the roots of carrots, beta carotene is a derivative of the Latin term for carrot.
It is an organic compound that is precisely categorized as a terpenoid and a hydrocarbon chemically.
The rich hues of the yellow and orange fruits and vegetables are due to a pigment with a strong color. Once consumed, it transforms into vitamin A (retinol), which the body uses for a variety of biological processes. Additionally, vitamin A functions as an antioxidant to shield cells from the destructive effects of free radicals.
Because beta carotene and other carotenoids function as precursors to the body’s manufacture of vitamin A, they are often referred to as “provitamin A” compounds.
Nutritional Value of Beta Carotene
An enzyme called beta-carotene 15 and 15 monooxygenase transforms beta carotene, which is absorbed into the body, into vitamin A (retinol), in the small intestines of mammals. When needed, extra retinol is converted into active vitamin A in the liver.
It is one of the most prevalent forms of carotene and is soluble in lipids but not in water. It is recommended to eat 3 to 5 grams of fat to enable adequate absorption. Compared to those found in food and water, carotenoids suspended in oil are more easily absorbed. The National Institutes of Health recommend that adult males and females consume 700 mcg RAE (Retinol Activity Equivalent) and 900 mcg RAE, respectively, of beta-carotene daily.
Similar to that, it suggests a dosage of 500 mcg RAE for infants aged 7 to 12 months, 300 mcg RAE for kids 3 to 5 years old, 400 mcg RAE for kids 6 to 8 years old, and 600 mcg RAE for kids 9 to 13 years old.
Carotenoid enhances the expression of a gene that produces connexin proteins, which aids in cell-to-cell communication. These proteins operate as gaps or pores between cell membranes, allowing cells to communicate by exchanging tiny molecules.
Health Benefits
The body transforms the substance beta carotene into vitamin A. There are many crucial roles for vitamin A in the body.Spurs Hair Growth
Poor nutrition is the main cause of hair thinning, especially in women. Therefore, it is advised to eat the recommended daily allowance of beta carotene if you have hair loss in order to reduce hair loss and promote hair regrowth.Prevents Dandruff and Other Hair Problems
Vitamin A deficiency can result in brittle, lifeless hair and a dry scalp that can flake off as dandruff. Therefore, eating foods high in beta carotene is essential for avoiding these diseases.Treat A Variety Of Skin Conditions
Skin disorders like eczema, psoriasis, and dry skin can be effectively treated with beta carotene. Being a potent antioxidant, vitamin A aids in the development and repair of human tissues, protecting the skin from harm. Externally, it aids in the treatment of age spots, boils, carbuncles, impetigo, ulcers, and open ulcers. Additionally, it hastens the recovery of cuts, wounds, and skin blemishes.Help In The Treatment of Scleroderma
A connective tissue illness called scleroderma is characterized by rigid skin. Low blood levels of beta carotene are the cause of it. For those who have scleroderma, beta carotene pills are regarded to be beneficial. However, the claim cannot be supported by the available data. Therefore, before using these supplements, talk to your doctor.Help In Treating Oral Leukoplakia
Years of smoking or drinking alcohol can lead to a disorder called oral leukoplakia, which is characterized by white lesions in the mouth or tongue. Beta carotene consumption lowers the signs and likelihood of having this illness. Nevertheless, it is advised to speak with your doctor before using beta carotene tablets to treat leukoplakia.Reduces Sun Sensitivity
Your skin becomes less sun-sensitive when you consume large amounts of beta carotene. As a result, it is especially advantageous for those who have erythropoietic protoporphyria, a rare hereditary disorder that results in painful sun sensitivity and liver issues. Additionally, it can increase sunscreen’s efficiency and lessen UV damage. Beta carotene consumption may protect against UV deterioration. However, in this case, high-quality research is necessary. So, to increase the effectiveness of sunscreen, combine it with beta-carotene-rich diets or supplements.Reduce Sun Sensitivity
As an antioxidant that lessens oxygen damage brought on by UV light, smog, and other environmental dangers like smoking, beta carotene inhibits premature skin aging. A natural shine is imparted to your skin when you consume enough beta carotene, increasing skin health and enhancing its beauty. However, excessive consumption should be avoided because it can turn your nose, palms of your hands, nose, and even the whites of your eyes pumpkin yellow.Strengthen Immune System
The most significant source of immune defense, the thymus gland, is activated by beta carotene, strengthening your immune system. Your immune system is strengthened by the thymus gland, which helps it combat viruses and infections and kill malignant cells before they can spread.Help Prevent Rheumatoid Arthritis
Rheumatoid arthritis is influenced by vitamin C and beta carotene deficiency, which are risk factors. Therefore, it is essential to consume enough beta carotene to stop the development of this illness.Help Prevent Macular Degeneration
The eye condition known as age-related macular degeneration causes the macula, which is in charge of center vision, to begin to degenerate. Age-related macular degeneration (ARMD) can be slowed down with proper amounts of beta carotene (15 mg) and other nutrients. As well as cataracts and night blindness, it can help prevent them.
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Help Prevent Diabetes
According to numerous studies, those who have enough beta carotene in their systems are less likely to develop diabetes and impaired glucose tolerance.Help In The Treatment of Respiratory Ailments
A high consumption of foods high in beta carotene may help alleviate breathing conditions like asthma, bronchitis, and emphysema by improving lung capacity and reducing the signs and symptoms of respiratory illnesses. The similar impact has also been observed in animal research.Good for the Brain
Consuming carotenoids like beta carotene may help to considerably slow cognitive aging, according to research. Additionally, it may combat oxidative stress, which over time can harm brain cells, lowering the risk of dementia and enhancing cognitive function.May Prevent Cancer
Because it is an antioxidant, beta carotene aids in the fight against cancer. Additionally, it supports healthy cell communication, which aids in cell proliferation and the prevention of cancer. Therefore, eating foods high in beta carotene reduces the risk of developing breast, colon, oral cavity, and lung cancer.Cardiovascular Health
A diet high in beta carotene may significantly lower the risk of cardiovascular illnesses. According to research conducted on animals, beta carotene and vitamin E together may minimize LDL cholesterol oxidation, hence reducing the risk of atherosclerosis and coronary heart disease.Health Risks
A fat-soluble substance called vitamin A can build up in the body, mostly in the liver, and is hazardous in excess amounts. Chronically consuming too much vitamin A can result in coma, death, nausea, headaches, and other unpleasant side effects. Reduced bone mineral density and fracture risk are linked to even small quantities that are slightly above the advised dietary requirement.
Even at high supplement levels, beta carotene is not known to be harmful. For the majority of people, orange-yellow skin discolouration is the sole recognized consequence of prolonged high beta carotene ingestion.
There is an increased chance of lung cancer death in smokers who use large amounts of beta-carotene supplements.
Bottom Line
A significant dietary component and a significant source of vitamin A is beta carotene. Consuming beta carotene has been found to have a number of positive health effects.
The greatest method to boost your intake of beta carotene and avoid disease is to consume a diet high in fruits and vegetables.
If you want to know how to boost your consumption of beta carotene specifically, talk to your doctor or a qualified dietitian.
Always check with a healthcare expert to be sure a supplement is a good fit for your health and safe to take.
