Beta carotene: introduction
Beta carotene belongs to the category of carotenoids, plant pigments that represent the precursors of vitamin A (retinol); however, the nutritional importance of beta carotene is not only that of being the precursor of the aforementioned vitamin. Among the several hundreds of carotenoids, in fact, Beta carotene has gained its own real independence, as we will see in the course of this article. where we will address the properties, side effects and the recommended dose.
Curiosity
Sources of beta carotene
Carotenoids are highly pigmented substances, whose color varies from red to orange, fat-soluble (they do not dissolve in water) and sensitive to light and heat; beta carotene is found in many fruits, cereals, oils and green leafy vegetables, sweet potatoes, squash, spinach, apricots, peppers ... and of course carrots.
TANNING SMOOTHIE RICH IN BETA-CAROTENE
Centrifuged to fix the tan
Problems with playing the video? Reload the video from youtube.
- Go to the Video Page
- Go to the Video Recipes Section
- Watch the video on youtube
Property
Alpha and gamma-carotenoids are other forms of pro-vitamin A, but as anticipated Beta carotene certainly has the greatest nutritional importance, as:
- boasts antioxidant properties, counteracting the onset of free radicals
- is the main source of vitamin A for vegetarians: in case of need, beta carotene is converted by the body into vitamin A, involved in very important biological functions (for example the synthesis of glycoproteins)
- is converted into retinol (essential for vision), which in turn is converted into retinoic acid, essential for the growth and differentiation of cells: in fact, if vitamin A is not formed, the organism is deficient, with resulting in abnormal bone growth, dry eye cornea (xerophtalemia) and reproductive disorders.
- its potential usefulness against the onset of cancer and diseases affecting the cardiovascular system is being tested: to ascertain this possible effect more in-depth studies will have to be awaited.
Beta carotene is commercially available in many supplement formulations; it can be produced in the laboratory, but it can also come from algae or fungi.
Studies on Beta carotene
After the work carried out by Moore brought the certainty that carotene represents the precursor of vitamin A, it was necessary to wait until the end of the twentieth century to learn, thanks to two scientists, Garewal and Diplock, that beta carotene is transformed into vitamin A only if the body actually needs it. In fact, excess beta carotene is deposited on the skin, which appears yellow in color (not to be confused with jaundice): this is a reversible condition, because it is enough to decrease the dose taken to make the "carrot effect" (carotenoderma or carotenosis) disappear.
Beta carotene poisoning?
Apart from these episodes of carotenosis, it can be said that a "chronic intoxication of beta-carotene is absolutely unlikely in the context of a" correct diet: just to give a practical example, a person can safely take up to 20,000 IU of vitamin A derived from carotenoids, without encountering any danger. However, it should be considered that if the 20,000 IU of vitamin A derives from retinol - which is found in high doses in bovine liver (30,000-50,000 IU per 100 g depending on cooking), in butter, margarine (3,000 IU per 100 g ), in eggs (1,800 IU per 100 g) and fat cheese (1,000 IU per 100 g) - problems can be encountered in the organism, as we are talking about immediately active and available vitamin A.
Indicative dosages
If the recommended daily dose of Beta-carotene goes from 2 to 4 mg, in smokers the supplement - which in theory is useful in countering the increased oxidative stress linked to smoking - could, in fact, be contraindicated: in fact , studies were conducted on smokers who did not take beta carotene supplements compared to those who did not take them; despite expectations, there was a "higher incidence of lung cancer in the group that took the supplement."
In other studies, it has been shown that excessive supplementation of beta carotene can increase the risk of prostate cancer, but not only: cardiovascular problems and intracerebral hemorrhage are possible consequences of an excess of beta carotene in smokers and in people who have exposed to asbestos.
Excess and deficiency
Another possible side effect resulting from excessive consumption of Beta carotene is that of blocking the recovery capacity of fat-soluble vitamins from the liver, such as vitamin D, preventing the formation of a reserve of these vitamins: this side effect can become particularly important in countries far from the Equator, where the deposit of vitamin D is essential to face the scarcity of winter light.
No beta-carotene deficiency symptoms are recorded, unless there is also an underlying retinol deficiency; in this case the symptoms include visual disturbances, skin problems and predisposition to infections.
A generous intake of beta carotene would be appropriate in people who expose themselves to the sun for long periods, in the elderly, against senile maculopathy, and in those who drink alcohol, because ethanol destroys the reserves of vitamin A in the liver. Given the potential effects However, it is advisable to consult your doctor in advance before taking beta-carotene supplements. To be clear, 2 mg of beta carotene (daily dose) are contained in each of the following portions:
- 25 g of carrots
- 40 g of chard
- 45 g of formentino
- 50 g of spinach
- 55 g of red pepper
- 65 g of mango
- 110 g of melon
- 130 g of apricots
- 140 g of persimmon
Positive effects of beta carotene
- Beta-carotene appears to be particularly effective for women who are at high risk of getting breast cancer
- can prevent sunburn in people with sensitive skin
- It can prevent bronchitis and breathing difficulties in smokers
- can potentially reduce the risk of ovarian cancer in postmenopausal women, although there is no certainty yet
- can reduce the risk of death associated with pregnancy
- prevents night blindness
- can improve oral leukoplakia
- can improve physical performance in the elderly
Considerations
From what has been explained in the course of the article, it is clear for the umpteenth time the importance of a correct dietary education, rather than the excessive use of supplements, driven by excessive enthusiasm for such practices. In fact, if within a balanced diet and taken through foods rich in it, beta-carotene demonstrates all its potential benefits, the isolation of this provitamin and its administration at high doses have often produced adverse effects. to those hoped for, even increasing the risk for the development of pathologies towards which a "preventive action was assumed. Hence the importance of optimizing first of all one's diet and lifestyle, and then eventually consult a doctor or a nutrition expert to ascertain the actual need for an additional supply of beta-carotene or other nutrients.
