Do you know what pumpkin, sweet potato, and carrot have in common?
What are oranges? Indeed, but do you know why they are orange?
This is precisely why we are going to talk about our friends the beta-carotenes.
The name beta-carotene derives from the Latin word "carota," meaning carrot. Beta-carotenes are provitamin A carotenoids, meaning that the body converts them into vitamin A, which is essential for vision and skin, and also has important antioxidant properties (1).
They are found in a wide variety of fruits and vegetables, but specifically, in those with yellow, red, and orange colors. Examples include tomatoes, persimmons, mangoes, papayas, and apricots.
In addition to fruits and vegetables, beta-carotene can also be found in algae such as Dunaliella salina, one of nature's richest sources of beta-carotene. A recent placebo-controlled trial found that this algae offers greater protection against ultraviolet radiation and also has anti-inflammatory and anti-aging properties (2).
See Beta-carotene Alga Dunaliella salina Green Tree
To clarify point by point, beta-carotenes play important roles in our body, specifically:
- They help protect our skin from sun damage, offering protection against UVA and UVB rays (3, 4)
- They contribute to good vision. A healthy diet containing beta-carotene is associated with a lower incidence of macular degeneration (5) and a lower risk of cataracts (6).
- They perform an antioxidant action in our body by combating oxidative stress (7)
- They maintain the health of our mucous membranes (8)
The recommended intake ranges from 2 to 6 mg of beta-carotene per day for adults. High doses of beta-carotene (up to 180 mg/day) have not shown adverse or toxic effects.
Beta-carotene is considered a safe source of vitamin A; however, high doses can sometimes cause a yellowish tint to the skin (1). Don't worry, it's reversible and resolves by reducing your beta-carotene intake and supplementation. If this happens to you, you won't be yellow-faced forever!
I hope you found this article useful and interesting.
And don't forget how beneficial beta-carotene is for our overall health!
Coral Martín, Dietitian and Psychologist.
Bibliographic references:
1. https://www.nutri-facts.org/content/dam/nutrifacts/pdf/nutrients-pdf-es/Betacaroteno.pdf
2. Havas, F., Krispin, S., Cohen, M., Loing, E., Farge, M., Suere, T., & Attia-Vigneau, J. (2022). A Dunaliella salina Extract Counteracts Skin Aging under Intense Solar Irradiation Thanks to Its Antiglycation and Anti-Inflammatory Properties. Marine Drugs, 20(2), 104.
3. Groten, K., Marini, A., Grether-Beck, S., Jaenicke, T., Ibbotson, S.H., Moseley, H., Ferguson, J., & Krutmann, J. (2019). Tomato Phytonutrients Balance UV Response: Results from a Double-Blind, Randomized, Placebo-Controlled Study. Skin Pharmacology and Physiology, 32(2), 101-108.
4. Grether-Beck, S., Marini, A., Jaenicke, T., Stahl, W., & Krutmann, J. (2017). Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: Results from a double-blinded, placebo-controlled, crossover study. The British Journal of Dermatology, 176(5), 1231-1240.
5. Agrón, E., Mares, J., Clemons, TE, Swaroop, A., Chew, EY, Keenan, TDL, & AREDS and AREDS2 Research Groups. (2021). Dietary Nutrient Intake and Progression to Late Age-Related Macular Degeneration in the Age-Related Eye Disease Studies 1 and 2. Ophthalmology, 128(3), 425-442.
6. Wang, A., Han, J., Jiang, Y., & Zhang, D. (2014). Association of vitamin A and β-carotene with risk for age-related cataract: A meta-analysis. Nutrition (Burbank, Los Angeles County, Calif.), 30(10), 1113-1121.
7. Kasperczyk, S., Dobrakowski, M., Kasperczyk, J., Romuk, E., Prokopowicz, A., & Birkner, E. (2014). The influence of beta-carotene on homocysteine level and oxidative stress in lead-exposed workers. Medycyna Pracy, 65(3), 309-316.
8. https://www.nutri-facts.org/es_ES/news/articles/beneficios-y-limitaciones-del-betacaroteno.html