Beta-carotene is a type of carotenoid, which are natural pigments responsible for the vibrant colors of certain plants and their fruits and vegetables. Examples of carotenoids include the orange color of carrots, the yellow of mangoes, or the red of persimmons. When we eat these fruits, beta-carotene is converted into vitamin A, in the form of retinol, and acts as an antioxidant in the cells, eliminating harmful free radicals. Studies show that half of the vitamin A in the human body is obtained by ingesting beta-carotene. For this reason, it is called “pro-vitamin A“, being an essential component for the body to obtain the necessary amount of the vitamin.

Where to Find Beta-Carotene

There are more than 600 different types of carotenoids found in fruits and vegetables with green, red, orange, and yellow pigmentation. The reason they are produced by plants is as a defense against solar radiation. Patients affected by continuous diarrhea, liver disease, cystic fibrosis, absorption problems or pancreatic injury may need a diet richer in beta-carotene or vitamin A capsules.

Benefits of Beta-Carotene

To understand how beta-carotene works, you need to know how vitamin A is obtained in the body. It can be in two ways: either through animal-based foods, which contain vitamin A in the form of retinol, such as chicken and beef liver, whole milk, and cheese, which is used directly in the body, or from vitamin A from carotenoids, present in fruits and vegetables, which are converted to retinol by the body. Thus, beta-carotene promotes the absorption of vitamin A and plays a vital role in our eye health, and functions as an antioxidant that strengthens the immune system. Its proper intake keeps the skin healthy by preserving collagen, reduces the risk of coronary heart disease, macular degeneration, and stroke, being especially useful for elderly people.

Other Benefits

In addition, the benefits of beta-carotene include:

  • Prevention of infections, by strengthening natural barriers
  • Bone growth, by stimulating collagen production
  • Hair and skin health, also by collagen production
  • Protection of the ocular surface

With this last action, beta-carotene prevents dry eyes and cataracts. The combination of beta-carotene with vitamin C and vitamin E enhances its benefits. This is because all three vitamins have strong antioxidant action and can work together.

Beta-Carotene for Tanning

Beta-carotene is best known for its effect on the skin, helping those who want a good tan. This is true because beta-carotene helps with greater melanin formation, which is responsible for skin pigmentation as well as protection against solar radiation. Thus, the nutrient can make the tan acquired on the beach or in any sunny situation last longer on the skin. For those who want to enjoy this benefit, the ideal is to consume, for example, a supplement capsule per day, or eat a carrot and drink orange juice daily throughout the month before sun exposure. Tanning also becomes more even and happens faster with melanin activation by beta-carotene.

Foods That Contain Beta-Carotene

Plant foods that are rich sources of beta-carotene include:

  • Carrot
  • Pumpkin
  • Sweet Potato
  • Spinach
  • Kale
  • Red Bell Pepper

Other Foods

In addition to papaya, persimmon, mango, melon, watermelon, apricot, guava, and tangerine. It is not difficult to reach good amounts of beta-carotene in the daily diet, which is why it is rare to need supplements. Raw carrot, in just 100 grams contains 4 times the recommended daily amount of vitamin A. Sweet potato, in turn, has 6 times the daily recommendation in the same 100 grams. All you need is a varied diet that includes the foods above to obtain good amounts of beta-carotene. A tip to increase nutrient absorption is to always include a fatty food in the meal that contains beta-carotene, without overdoing it, of course. Olive oil or nuts are already sufficient. Beta-carotene capsules are only recommended when a nutrient deficiency is detected. This may be the case for people who do not eat fruits and vegetables, or who have absorption problems and chronic gastrointestinal diseases. Supplementation should always be done under medical guidance.

Side Effects of Beta-Carotene

The side effects of beta-carotene intake are divided between common, which do not require medical attention, and rare, which may disappear during treatment, but if they persist should be reported to the doctor or caregiver. Common: Yellowing of parts of the skin such as the palms of the hands, hands, soles of the feet, or face Rare: Diarrhea, joint pain, dizziness, bleeding, or bruising. See Also: Vitamins for Pregnant Women Photo: Vera Kratochvil