This orange-yellow pigment transforms into vitamin A for healthy vision, immune system, and more.
Beta carotene, a throw in ofcarotenoid, transforms into vitamin A in the body.
Vitamin A supports healthy vision, immunity, skin health, and cognitive function.
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Because it’s an antioxidant, it’s also been known to reduce oxidative stress.
That means some supplement products may not contain what the label says.
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What Is Beta Carotene?
Carotenoids are a group of yellow, orange, or red pigments found in fruit and vegetables.
Carotenes that are changed to vitamin A in the body include:
Xanthophyllsincludelutein,zeaxanthin, andastaxanthin.
These carotenoids do not convert into vitamin A.
The following explains the clinical research on beta carotene’s health impact.
Reduces Oxidative Stress
Beta carotene is anantioxidant.
There are many types of antioxidants, including both artificial and natural.
Natural antioxidants can be found in plants.Antioxidantsare thought to slow cell damage from waste materials called free radicals.
Free radicalsare created in the body through normal body processes and outside environmental stress.
When free radicals aren’t effectively removed from the body, oxidative stress can result.
Promotes Eye Health
Vitamin A isessential to sight.
It helps preventeye infectionsby supporting the creation of a barrier around thecorneathat stops bacteria from getting in.
AMD is an eye condition that causes blurry vision, most commonly in people over 50.
Increasing vitamin A or beta carotene with either supplements or through foods may be helpful.
Some studies have shown that taking beta carotene supplements over an average of 18 years might improve cognitive function.
Taking the supplements for shorter periods does not appear to produce any effects.
Maintains Skin Health
Beta carotene may help protect the skin from the sun’s harmful rays.
However, this requires taking beta carotene in higher amounts for an extended period.
Too much beta carotene can cause health problems and is not usually recommended for sun protection.
Is Beta Carotene Good for Your Hair?
It can be, as it is made into vitamin A in the body.
Vitamin A is important to cell growth, including hair cells.
Avitamin A deficiencymay lead to problems with hair, among other things.
However, too much vitamin A may also causehair loss.
However, the relationship between beta carotene and cancer is not cut-and-dried.
May Support Lung Health
Vitamin A is essential for the healthy function of the lungs.
A 2019 meta-analysis found the risk of cardiovascular death did not change with increasing dietary beta-carotene intake.
and potentially harmful effects on CVD mortality (death).
However, these effects could vary by gender and race and must be further validated by longitudinal studies.
Some dark leafy greens or other green vegetables are also a rich source of beta-carotene.
Adding a healthy fat will also increase your bodys uptake of beta-carotene.
Its estimated that most people in the United States dont get enough beta carotene.
Some healthcare providers recommend about 2 milligrams of beta carotene daily.
The highest amount considered safe is about 7 milligrams daily.
However, beta carotene supplements are not currently recommended for general use.
Food vs.
Supplements
Getting enough beta carotene through food rather than a supplement is always recommended.
Higher doses are also associated with the risk of some cancers.
That means some supplement products may not contain what the label says.
Summary
Beta carotene is important to overall health because it is the precursor to vitamin A.
However, taking supplements is not recommended for the majority of people.
Instead, people are encouraged to eat foods that contain beta carotene.
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U.S. Department of Agriculture FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.
U.S. Department of Agriculture FoodData Central.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Collards, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Mustard greens, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Carrots, cooked, boiled, drained, without salt.
U.S. Department of Agriculture FoodData Central.Melons, cantaloupe, raw.
U.S. Department of Agriculture FoodData Central.Chard, Swiss, raw.
U.S. Department of Agriculture FoodData Central.Kale, raw.
U.S. Department of Agriculture FoodData Central.Spices, paprika.
U.S. Department of Agriculture FoodData Central.Spices, chili powder.
U.S. Department of Agriculture FoodData Central.Spices, pepper, red or cayenne.
U.S. Department of Agriculture FoodData Central.Basil, fresh.
U.S. Department of Agriculture FoodData Central.Spices, coriander leaf, dried.
U.S. Department of Agriculture FoodData Central.Spices, marjoram, dried.
U.S. Department of Agriculture FoodData Central.Spices, sage, ground.
U.S. Department of Agriculture FoodData Central.Parsley, fresh.
2021;13:4080. doi:10.3390/nu13114080.
