Beta carotene is a plant pigment that gives red, orange, and yellow vegetables their vibrant color. It is considered a provitamin A carotenoid, meaning that the body can convert it into vitamin A (retinol).
Additionally, beta carotene has powerful antioxidant properties.
The name is derived from the Latin word for carrot. Beta carotene was discovered by the scientist Heinrich Wilhelm Ferdinand Wackenroder, who crystallized it from carrots in 1831.
What are the benefits?
In addition to serving as a dietary source of provitamin A, beta carotene functions as an antioxidant.
Antioxidants are compounds that neutralize unstable molecules called free radicals. When free-radical numbers get too high in the body, causing an imbalance, it leads to cellular and tissue damage, known as oxidative stress.
Oxidative stress is a known contributorTrusted Source to the development of certain chronic diseases. Antioxidants like beta carotene help reduce or prevent oxidative stress in the body.
Plenty of researchTrusted Source shows that diets rich in antioxidants can boost health.
By reducing oxidative stress in the body, antioxidants may help protect against conditions such as:
- certain cancers
- heart disease
- cognitive disorders like Alzheimer’s disease
Research has linked eating foods rich in beta carotene and taking beta carotene supplements with the following health benefits:
- Better cognitive function
Beta carotene may improve your cognitive function, according to some studies, due to its antioxidant effects.
A 2018 Cochrane review that included eight studies that focused on antioxidants, including beta carotene, found small benefits associated with beta carotene supplementation on cognitive function and memory.
Keep in mind that the cognitive benefits related to beta carotene were only associated with long-term supplementation over an average of 18 years.
That said, the researchers didn’t find a significant effect in the short term, and they concluded that more research is needed.
The potential benefits of beta carotene supplements on cognitive health needs more research.
However, there’s good evidenceTrusted Source that eating fruits and vegetables in general, including those rich in beta carotene, can decrease the risk of cognitive decline and conditions like dementia.
- Good skin health
Beta carotene may also help boost your skin’s health. Again, this is likely due to its antioxidant effects.
A 2012 reviewTrusted Source reports that getting plenty of antioxidant micronutrients, including beta carotene, can increase the skin’s defenses against UV radiation and helps maintain skin health and appearance.
The researchers note, though, that the sun protection dietary beta carotene provides is considerably lower than using a topical sunscreen.
- Lung health
Research into the effect of beta carotene on lung health is mixed.
Vitamin A, which the body creates from beta carotene, helpsTrusted Source the lungs work properly.
In addition, people who eat plenty of food that contains beta carotene might have a lower risk for certain kinds of cancer, including lung cancer.
A 2017 study of more than 2,500 people suggested that eating fruits and vegetables rich in carotenoids, such as beta carotene, had a protective effect against lung cancer.
That said, studies have not shown that supplements have the same effect as eating fresh vegetables.
In fact, taking beta carotene supplements might actually increase the risk of developing lung cancer for people who smoke.
- Eye health
Diets rich in carotenoids like beta carotene may help promote eye health and protect against diseases that affect the eyes including age-related macular degeneration (AMD), a disease that causes vision loss.
ResearchTrusted Source has shown that having high blood levels of carotenoids — including beta carotene — may reduce the risk of developing advanced age-related macular degeneration by as much as 35 percent.
Plus, studiesTrusted Source have shown that diets high in fruits and vegetables rich in beta carotene may be particularly effective in reducing the risk of AMD in people who smoke.
Read about 8 nutrients that can improve your eye health here.
- May reduce the risk of certain cancers
ResearchTrusted Source suggests that diets rich in foods that are high in antioxidants like beta carotene may help protect against the development of certain cancers.
This includes:
- premenopausal breast cancerTrusted Source
- lung cancerTrusted Source
- pancreatic cancerTrusted Source
In general, health experts usually recommend eating a diet rich in fruits and vegetables, which are full of vitamins, minerals, and plant compounds that work together to support health over taking beta carotene supplements.
What kind of Foods rich in beta carotene
Beta carotene is concentrated in fruits and veggies with a red, orange, or yellow color.
However, don’t shy away from dark leafy greens or other green veggies, as they contain a good amount of this antioxidant as well.
Some research has shown that cooked carrots provide more carotenoids than raw carrots. Adding olive oil can also increase the bioavailability of carotenoids.
Beta carotene is a fat-soluble compound, which is why eating this nutrient with a fat improves its absorption.
The foods highest in beta carotene include:
- cantaloupe
- red and yellow peppers
- apricots
- broccoli
- peas
- romaine lettuce
- dark leafy greens, such as kale and spinach
- sweet potatoes
- carrots
- broccoli
- butternut squash
For reference, the United States Department of Agriculture (USDA) food database gives the following details on beta carotene content:
100 grams of cooked carrots provides 8,279 micrograms (mcg)Trusted Source of beta carotene.
100 grams of cooked spinach without fat added provides about 6,103 mcgTrusted Source of beta carotene.
100 grams of boiled sweet potato contains 9,406 mcgTrusted Source of beta carotene.
Pairing these foods, herbs, and spices with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.
How much beta carotene should you take?
Most people can get enough beta carotene through their food without having to use supplements, so long as they eat a range of vegetables.
There’s no established recommended daily allowance (RDA) for beta carotene. The RDA for beta carotene is included as part of the RDA for vitamin A.
Because both preformed vitamin A and provitamin A carotenoids are found in food, the daily recommendations for vitamin A are given as Retinol Activity Equivalents (RAE).
This accounts for the differences between preformed vitamin A (found in animal foods and supplements) and provitamin A carotenoids like beta carotene.
According to the ODSTrusted Source, adult females should get 700 mcg RAE per day, while adult males need 900 mcg RAE per day.
Pregnant and breastfeeding women need 770 mcg RAE and 1,300 mcg RAE, respectively.
Although there’s an established tolerable upper intake level (UL) set for preformed vitamin A, there’s no UL set for provitamin A carotenoids like beta carotene.
This is because beta carotene and other carotenoids are unlikely to cause health issues even when consumed at high doses.
However, keep in mind that, unlike foods rich in beta carotene, beta carotene supplements have different effects on health and may lead to negative effects.
The UL for preformed vitamin A is set at 3,000 mcg for both men and women, including women who are pregnant or breastfeeding.
If you’re considering taking supplements, talk to a doctor about your individual needs and possible risks. Discuss certain medications or lifestyle factors that may influence dosing and needs.
Post time: Nov-08-2023
