Carotenoids in fruit and vegetables color

Some food sources that are high in carotenoids are sweet potatoes, cabbage, spinach, watermelon, cantaloupe, peppers, tomatoes, carrots, mangoes, and oranges. All of these fruits and vegetables have their own benefits. But do you know what carotenoids actually are, and what are their health benefits? Come on, take a peek at the full info below.

What are carotenoids?

Carotenoids are chemical compounds that give fruits and vegetables their natural color. These pigments produce bright yellow, red, and orange colors in plants, vegetables and fruits.

Carotenoids are included in the antioxidant family that can protect you from various disease risks and boost your immune system.

There are more than 600 types of carotenoids. Some of the most common types are alpha carotene, beta carotene, beta cryptoxanthin, lutein, zeaxanthin, and lycopene.

Recognize the various types of carotenoids the most common

The classification of carotenoids is divided into two main groups, namely xanthophils (in the majority of yellow fruits and vegetables) and carotenoids (contained in the majority of orange plant food sources).

Xanthophyll

Xanthophyll contains oxygen. Xanthophils can protect the body from the sun. Lutein, zeaxanthin, and beta cryptoxantin are included in this type. Lutein and zaezanthin are known to be beneficial for eye health.

Foods that fall into the xanthophyll category include cabbage, spinach, pumpkin, pumpkin, avocado, yellow fruit, corn and egg yolks.

Carotene

Carotene does not contain oxygen, but contains hydrocarbon compounds. Carotene plays an important role in helping plant growth. Alpha carotene, beta carotene and lycopene fall into this category.

Foods in the carotene category include carrots, cantaloupe, sweet potatoes, papayas, tangerines, tomatoes and pumpkin.

From there, carotenoids are further classified into provitamin A and non-provitamin A. Provitamins can be converted into vitamin A in the intestine or liver. Vitamin A itself is an essential component for human health, which helps maintain eye health and immunity.

Alpha-carotene, beta-carotene and beta cryptoxanthin belong to the provitamin A group. Whereas lutein, zeaxanthin and lycopene are the non-provitamin A group.

Carotenoid benefits for health

1. Eye health

One of the main causes of blindness is age-related macular degeneration. Long term exposure to blue light can cause this and negatively affect the eyes. However, intake of lutein and zeaxanthin can help absorb blue light that enters the retina.

Research shows that incorporating at least six milligrams of lutein in your diet a day can reduce your risk of developing macular degeneration by 43 percent. Increasing the amount of lutein and zeaxanthin in your diet can also help slow or stop and prevent eye damage.

2. Heart health

The anti-inflammatory benefits of these natural dye pigments are often associated with improved heart health. Reducing inflammation helps protect against heart disease and prevents atherosclerosis (blockage of the heart arteries).

3. Decreased risk of cancer

Carotenoids are antioxidants that can protect cells from damage caused by cancer-triggering free radicals. The benefits of carotenoids in particular are often associated with a reduced risk of lung and skin cancer.

In skin cancer, carotenoids can be broken down by vitamin A, a nutrient that plays an important role in protecting against skin damage due to sun exposure. Long-term exposure to excessive light is known to be one of the biggest risk factors for the development of melasma and melanoma skin cancer.