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Animals cannot manufacture carotenoids themselves; they have to get it in their diets. Carotenoids need to be consumed with a fat in order for the body to absorb them.
According to the Linus Pauling Institute at Oregon State University , carotenoids need to leave the food they came in and become part of mixed micelles, which are combinations of bile salts and lipids.
The presence of a fat makes this process possible. There are more than types of carotenoids. The most common ones in the Western diet, and the most studied, are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene, according to the Linus Pauling Institute. There are two broad classifications of carotenoids: carotenes and xanthophylls, said Premkumar. The difference between the two groups is chemical: xanthophylls contain oxygen, while carotenes are hydrocarbons and do not contain oxygen.
Nutritionally, there is another, potentially more useful, grouping of carotenoids: provitamin A and non-provitamin A.
Provitamin A carotenoids can be turned into vitamin A retinol in the intestine or liver. Vitamin A is an important component to human health. It helps maintain eye health, healthy mucus membranes and immunity. Alpha-carotene, beta-carotene and beta-cryptoxanthin are provitamin A carotenoids; lutein, zeaxanthin and lycopene are not. Lutein and zeaxanthin are associated primarily with eye health. Studies often do not separate lutein and zeaxanthin because they are the only carotenoids found in the retina.
Scientists seem to know more about lutein, and supplements typically contain much more lutein than zeaxanthin. It has been shown to reduce the incidence of cataract lens opacity and light sensitivity if consumed in adequate quantities on a daily basis. Premkumar noted that lutein could also be good for the heart. When lutein is in the blood, it can have an antioxidant effect on cholesterol, thereby preventing cholesterol from building up in the arteries and clogging them.
A study published in Circulation found that participants who added lutein supplements to their diets had less arterial wall thickening than those who did not. Good sources of lutein and zeaxanthin include kale, spinach, turnip greens, summer squash, pumpkin, paprika, yellow-fleshed fruits and avocado, said Premkumar. Lutein is also available through enriched eggs. A study published in the Journal of Nutrition found that lutein from enriched eggs was absorbed better than lutein from spinach or supplements.
Beta-cryptoxanthin is a xanthophyll carotenoid that is also provitamin A. It can be a source of vitamin A, but it produces half as much as beta-carotene. Premkumar listed papaya, mango and oranges as good sources of it. Beta-cryptoxanthin is typically found in yellow foods, such as corn and bell peppers, and is present in yellow-colored dairy products, such as egg yolks and butter.
Some studies have shown that beta-cryptoxanthin may be effective in preventing lung cancer. In an analysis of several studies from North America and Europe, published in Cancer Epidemiology, Biomarkers and Prevention , researchers found that participants who consumed the most beta-cryptoxanthin had a 24 percent lower chance of developing lung cancer than those with the lowest consumption.
In a large-scale study conducted in the Netherlands and also published in Cancer Epidemiology, Biomarkers and Prevention , researchers found that though all carotenoids were measured for their relationship to lung cancer risk, only beta-cryptoxanthin, lutein and zeaxanthin were associated with reduced cancer risk.
So add color to your plate by eating carrots , sweet potatoes , pumpkin and winter squas h, other squash, mandarin oranges, cantaloupe , and apricots. The food we choose and the way we consume are critical for the necessary transformation towards a mo Fermer Home.
Inscription EN What's your name? Alpha-carotene : stronger than beta-carotene The carotenoids , including beta-carotene, alpha-carotene, and lycopene, are vitamin A precursors.
In which vegetables is it found? Learn more in our Nutrients section.
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