Beta carotene in itself is not an essential nutrient, but vitamin A is. Vitamin A can be sourced from the food we eat, through beta carotene, for example, or in supplement form. The advantage of dietary beta carotene is that the body only converts as much as it needs. Excess vitamin A is toxic. Toxic vitamin A levels can occur if you consume too many supplements. There are a number of ways that beta carotene can benefit human health.
Below, we give some examples:. Beta carotene, like all carotenoids, is an antioxidant. An antioxidant is a substance that inhibits the oxidation of other molecules; it protects the body from free radicals. Free radicals damage cells through oxidation. Eventually, the damage caused by free radicals can cause several chronic illnesses. Men who have been taking beta carotene supplements for 15 or more years are considerably less likely to experience cognitive decline than other males, researchers from Harvard Medical School reported in Archives of Internal Medicine November issue.
Oxidative stress is thought to be a key factor in cognitive decline, the researchers explained. Studies have shown that antioxidant supplements may help prevent the deterioration of cognition. Their study, involving 4, men, compared those on beta carotene supplements for an average of 18 years to others who were given placebo. Over the short-term, they found no difference in cognitive decline risk between the two groups of men, but in the long-term it was clear that beta carotene supplements made a significant difference.
The researchers emphasized that there may have been other factors which contributed to the slower decline in cognitive abilities among the men in the beta carotene group. Dietary sources are generally recommended over supplementation. Beta carotene is an important dietary compound and an important source of vitamin A.
Research has linked beta carotene intake with various health benefits. Eating a diet rich in fruits and vegetables is the best way to increase your beta carotene intake and prevent disease. Talk with your doctor or registered dietitian about specific ways to increase your intake of beta carotene. This tasty, although odd-looking, melon is packed with nutrients. Its health benefits might surprise you.
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Here are 4 folic acid side effects you should know about. Whether you like to eat or drink your carrots, this root vegetable is an excellent source of vitamin A. One three-quarter cup of carrot juice has 1, milligrams of the nutrient and 71 calories. And half a cup of cooked carrots has milligrams of vitamin A and just 27 calories.
If you shy away from the dessert tray, here's a reason to eat more pumpkin pie: Half a cup of canned pumpkin has milligrams of vitamin A and only 42 calories. One medium sweet potato has 1, milligrams of vitamin A and calories — just don't forget to eat the skin too!
It may not have the yellow or orange color that's the hallmark of the other big beta carotene sources, but one half cup of spinach offers a healthy milligrams of vitamin A and only 30 calories. These leafy greens have milligrams of vitamin A, plenty of beta carotene, and just 31 calories in one half a cup. Another leafy vegetable high in beta carotene in the form of vitamin A, kale has milligrams of the nutrient and 20 calories per half cup serving. The greens on this common root vegetable are just as edible as they are nutritious.
Even common varieties of red, green and romaine leaf lettuces contain to micrograms of RAE per 3. As the summer winds down, food sources of beta-carotene in the garden or at your grocer start to ramp up. Cantaloupe provides a sweet and delicious micrograms of RAE per 3. If you would prefer to cook your beta-carotene foods, try baking some winter squash or pumpkin pie.
Per 3. To enhance beta-carotene absorption in your small intestine, mix some sunflower seeds with diced squash, as the seed oil will enhance absorption of fat-soluble vitamins such as beta-carotene. Many tree fruits are also good sources of beta-carotene.
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