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If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at support selfhacked. Note that each number in parentheses [1, 2, 3, etc. Beta-carotene is a natural antioxidant that can also be converted into vitamin A in the body. It has multiple beneficial effects — it protects brain, eye, and skin health. It also helps prevent metabolic syndrome and diabetes.
However, supplementing with beta-carotene may increase the risk of cancer and heart disease in smokers and those who drink alcohol. Keep reading to learn what it means to have high or low beta-carotene levels and how to increase or decrease them. Beta-carotene is a plant-derived pigment carotenoid. It is a source of vitamin A and an important antioxidant [ 1 ]. It is found in many plant products, such as green leafy and yellow-colored vegetables, and orange-colored fruit [ 2 ].
Beta-carotene is found in [ 2 , 5 , 1 , 6 ]:. This depends on many different factors, such as the fat and fiber content of the food. Fat has a positive, while fiber has a negative effect on beta-carotene bioavailability [ 8 , 9 , 10 , 11 ]. Steaming increases the available of beta-carotene, but prolonged boiling has a negative effect [ 1 ]. Beta-carotene can also be obtained from supplements.
However, whenever possible, you should aim to acquire your beta-carotene from your diet in foods such as fruits and vegetables. When using supplements, bear in mind that they may contain different ingredients, and discrepancies are often found between labeled and actual ingredients or their amounts [ 12 ]. In addition, excess amounts of beta-carotene can have negative effects on health, especially in people who smoke or consume alcohol. Similar to other carotenoids, beta-carotene has antioxidant properties.
It helps protect against reactive oxygen species and prevents oxidative stress [ 13 , 14 ]. When 12 healthy women were put on a low carotene diet, they experienced increased oxidative stress and decreased superoxide dismutase SOD antioxidant activity [ 15 ]. Similarly, in two studies with a total of lead-exposed workers, beta-carotene supplements [ 16 , 17 ]:. GPx and GST are important for neutralizing certain free radicals [ 16 , 17 , 18 , 19 ]. Several studies suggest that beta-carotene is beneficial in patients with cystic fibrosis , where it decreases oxidative stress and improves the quality of life [ 20 , 21 , 22 ].
Apart from circulating in the blood, beta-carotene is also a normal component of human colostrum and mature milk, where it contributes to antioxidant defenses in newborns and infants [ 12 ].
Many studies have shown that beta-carotene and other carotenoids help protect the skin against UV rays by exerting antioxidant effects [ 14 , 23 ]. However, there are also studies that failed to find any beneficial effects [ 23 , 24 ].
According to a meta-analysis of 7 studies subjects , beta-carotene supplementation protects against sunburn. However, the protection becomes effective only after a minimum of 10 weeks of supplementation [ 25 ].
Since oxidative stress contributes to the aging of the brain, antioxidants like beta-carotene can help protect brain function [ 28 ]. In a clinical trial of almost 6, people, those that received long term beta-carotene supplementation performed better on cognitive tasks.
They had better memory and cognitive function in general. This was especially true for the people who took beta-carotene for more than 15 years. However, short-term supplementation was ineffective [ 28 ]. In a meta-analysis of 22 articles, higher blood levels of beta-carotene decreased the risk of cataracts , a clouding of the eye lens that impairs vision. A similar association was found for higher dietary beta-carotene intake [ 30 ]. In 29 patients with retinitis pigmentosa, an eye disease that can cause loss of vision, a supplement containing beta-carotene improved retinal function [ 31 ].
In a clinical trial of 3, adults, those who took antioxidant supplements beta-carotene, vitamin E , and vitamin C had a reduced risk of vision loss including age-related macular degeneration [ 32 ]. However, a study in 22, male physicians showed no overall benefit or harm of 12 years of beta-carotene supplementation when it comes to cataracts.
But beta-carotene did seem to decrease the excess risk for smokers by about one fourth [ 33 ]. In over 37, healthy subjects, higher dietary intake of beta-carotene was linked with a decreased risk of diabetes [ 34 ].
In obese non-diabetic people, higher blood levels of beta-carotene were linked to higher blood adiponectin levels. This means that beta-carotene in the blood may increase insulin sensitivity [ 35 ]. Metabolic syndrome is a cluster of conditions that occur together and increase the risk of diabetes and heart disease.
You have metabolic syndrome if you have at least three of the following:. For example, tomatoes are high in lycopene, but you'll get much more lycopene if you consume tomato paste, soup or juice. Please note that most of these carotenoids are available as over-the-counter dietary supplements. They're generally considered safe to be safe but speak to your doctor before taking any of these carotenoids as supplements, especially if you have any health conditions.
And please read the label directions unless your health care provider has given you different instructions. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Adv Nutr. J Nutr. Cogent Food Agric. Nicotine Tob Res. Arch Ophthalmol. Medicine Baltimore. Am J Clin Nutr. Oxid Med Cell Longev. Maoka T. Carotenoids in Marine Animals. Mar Drugs. Oregon State University. Linus Pauling Institute.
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I Accept Show Purposes. Table of Contents View All. 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 contributor to the development of certain chronic diseases.
Antioxidants like beta carotene help reduce or prevent oxidative stress in the body. Plenty of research shows that diets rich in antioxidants can boost health. By reducing oxidative stress in the body, antioxidants may help protect against conditions such as:. Research has linked eating foods rich in beta carotene and taking beta carotene supplements with the following health benefits:. Beta carotene may improve your cognitive function, according to some studies, due to its antioxidant effects.
A 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. Again, this is likely due to its antioxidant effects. The researchers note, though, that the sun protection dietary beta carotene provides is considerably lower than using a topical sunscreen. Vitamin A, which the body creates from beta carotene, helps 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 study of more than 2, 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. 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.
Research 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, studies 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. Research suggests that diets rich in foods that are high in antioxidants like beta carotene may help protect against the development of certain cancers. 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.
Beta carotene is a potent antioxidant that may benefit your brain, skin, lung, and eye health. Food sources are likely a safer, more healthful choice than beta carotene supplements.
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. 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.
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