Introduction
The name Beta carotene comes from the Greek “Beta” and Latin “carota” (carrot).
Vitamin A exists in two main forms in food: preformed vitamin A, found in animal products, and provitamin A Beta carotene found in plants. Preformed vitamin A is readily absorbed and used by the body, while Provitamin A Beta carotene need to be converted to vitamin A within the body.
Provitamin A refers to a group of compounds, primarily carotenoids like beta-carotene, that the body can convert into vitamin A. These compounds are found in plant-based foods, including several fruits and vegetables, and serve as a source of vitamin A for the body. The most well-known provitamin A is Beta-carotene, which is converted into Retinol, the active form of vitamin A, within the body.
Beta carotene is the precursor of vitamin A hence it is also known as Provitamin A.We will be referring it as Beta carotene in this article.
Beta-carotene is an organic, strongly colored red-orange pigment abundant in plants, and fruits. It is a member of the carotenes, which are terpenoids (isoprenoids), synthesized biochemically from eight isoprene units and thus having 40 carbons.
Beta carotene is the most common carotenoid in plants.Beta-carotene is a red-orange pigment found in plants and fruits that the body converts to vitamin A (Retinol). It's a member of the carotenoid group of colored pigments, which are considered powerfull antioxidants.
Beta-carotene and other red, orange, and yellow pigments called carotenoids are considered antioxidants. They provide about 50% of the vitamin A needed in the diet.
In the body, Beta-carotene converted into vitamin A (Retinol). We need vitamin A for good vision and eye health, for a strong immune system, and for healthy skin and mucous membranes.
Beta-carotene is abundant in many foods, including apricots, asparagus, broccoli, carrots, grapefruit, and kale.
It's considered the most important provitamin A.
•Benefits of Beta Carotene
For radiant skin, eat fruits and vegetables rich in Beta-carotene.
Dietary Source:
The best way to obtain Beta-carotene is through a diet rich in fruits and vegetables like carrots, sweet potatoes, and leafy greens.
Examples of Provitamin A Carotenoids:
Besides Beta-carotene, other provitamin A carotenoids include alpha-carotene and beta cryptoxanthin.
Importance: of Provitamin A (Beta carotene)
Provitamin A carotenoids are a vital source of vitamin A, particularly for those who do not consume many animal products. They play a crucial role in maintaining vision, immune function, and overall health.
•Conversion of Provitamin A in to Vitamin A:
The body converts provitamin A carotenoids into vitamin A through a process involving an enzyme called Beta-carotene mono oxygenase. This enzyme cleaves Beta-carotene into two molecules of retinal, which can then be further metabolised to form retinol and retinoic acid, both forms of vitamin A.
Vitamin A helps to maintain healthy vision, strengthen immune system, maintains skin integrity,acts as an antioxidant, essential for male and female reproductive health and proper functioning of liver, heart and kidneys.
•Benefits of Beta-carotene:
(1) Vitamin A precursor:
Beta-carotene is converted into vitamin A in the body, which is essential for vision, immune function, and cell growth.
(2) Powerful Antioxidant:
Beta-carotene acts as a powerful antioxidant, protecting cells from damage caused by free radicals.Beta-carotene is generally considered good for skin health due to its antioxidant properties and its conversion to vitamin A in the body.
Beta-carotene is a powerful antioxidant that can help neutralize free radicals, which are unstable molecules that can damage cells and contribute to skin aging. Beta-carotene can help protect skin from sun damage, reduce signs of aging, and promote a and healthier, more radiant complexion.
Here's why beta-carotene is beneficial for skin:
The body converts Beta-carotene into vitamin A, which is essential for skin health and cell turnover.
Improved dkin appearance:
by protecting against damage and promoting cell turnover, Beta-carotene can help improve skin texture, reduce wrinkles, and contribute to a smoother, more radiant complexion.
(3) May help prevent vitamin A deficiency:
Healthline notes that consuming foods rich in Beta-carotene, like sweet potatoes, can help prevent vitamin A deficiency, especially in areas where it's a concern.
(4) Your body turns Beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out.
Uses of Beta carotene suppliments:
(1) Sun Protection:
While not a substitute for sunscreen, Beta-carotene can provide some protection against UV radiation by helping to neutralize free radicals produced by the sun.
Beta-carotene is also found in some skincare products, but it's generally considered safe for topical use.
(2) It is used as a dietary supplement and may be prescribed to treat erythropoietic protoporphyria, an inherited condition of sunlight sensitivity.
(3) Beta-carotene is also used to color foods such as margarine.
Beta-carotene supplements are available, but it's essential to follow recommended dosages, especially for smokers, as high doses may be harmful
:Beta-carotene supplements can interact with certain drugs, including statins, mineral oil, and orlistat
You can also find beta
Vegetables rich in Beta carotene:
carotene in orange colour vegetables like carrots, pumpkin, cantaloupe, and mangoes.
it has rich content in green leafy vegetables like spinach, and sweet potato
Four vegetables that are rich in Beta carotene:
Four vegetables have the most Beta-carotene it has rich content in carrots, pumpkin, spinach, and sweet potato.
(1) Carrots
Orange color of carrot:
Carotenoids like Beta-carotene are responsible for the vibrant orange color of carrots.
Carrots also contain other carotenoids like alpha-carotene and lutein, which also have antioxidant properties.
Carrots are a good source of carotenes, particularly Beta-carotene, which the body converts into vitamin A. Beta-carotene is a pigment that gives carrots their orange color. A 100-gram serving of fresh carrot contains about 8,285 micrograms of Beta carotene.
In plants, they act as accessory pigments in photosynthesis and offer photoprotection by absorbing excess light energy.
Carrots are a good source of carotenes, particularly Beta-carotene, which the body converts into vitamin A. Beta-carotene is a pigment that gives carrots their orange color. A 100-gram serving of fresh carrot contains about 8,285 micrograms of Beta carotene..
(2) Pumpkins are an excellent source of vitamin A and Beta-carotene. A ¾-cup serving provides 130% of the daily value of vitamin A. The orange color of pumpkins lets you know they are loaded with Beta-carotene, a phytonutrient the body converts into vitamin A, further boosting vitamin A levels.
(3) Spinach
While the yellow-orange pigment of Beta-carotene is masked by chlorophyll in spinach, it's still present. Approximately 100 grams of cooked spinach without added fat contains about 6,103 mcg of Beta-carotene. The amount of Beta carotene that the body can absorb from food can vary. Studies have shown that processed spinach (like liquefied spinach) may have a higher bioavailability of Beta-carotene compared to whole leaf spinach.
(4) Sweet potatoes, particularly orange-fleshed varieties, are a good source of Beta-carotene, a plant pigment that can be converted into vitamin A in the body. A 125 g serving of boiled orange-fleshed sweet potato can provide the daily vitamin A requirement for preschool children, Purple sweet potatoes only contain Beta-carotene.
Other vegetables:
:Mangoes are not only delicious but also rich in Beta carotene, promoting eye health and immunity
.
The Beet root and its leafy greens are rich in potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid and vitamins A, B and C
Kale, Cantaloupe,Mash melon,, broccoli and squash also contain Beta carotene.
Side effect
Carotenemia
In most cases, the condition carotenemia follows prolonged and excessive consumption of carotene-rich foods, such as carrots, squash, and sweet potatoes. Carotenemia is a common finding in children. The condition of carotenemia is harmless, but it can lead to a mistaken diagnosis of jaundice.
Information complied by
Dr. Bhairavsinh Raol
