Carotenoids helps to boost immunity

Carotenoids helps to boost immunity.

Carotenoids are the plant pigments that give deep yellow, orange and red colours to fruits and vegetables such as carrots, pumpkins, tomatoes, apricots and papaya etc. There are different types of major carotenoids like alpha-carotene, beta-carotene, lutein, zeaxanthin, cryptoxanthin and lycopene. Among these, beta-carotene, the yellow-orange pigment in cantaloupe (melons), carrots, mango and squash is the most common carotenoid.

Carotenoids from the diet are stored in the fatty tissues of animals. In the human diet, absorption of carotenoids is improved when consumed along with fat in a meal, fat can helps for absorption of carotenoids. For example, vegetables those containing carotenoids should be seasoned or cooked with vegetable oil, this will improve bioavailability (rate of absorption) of carotenoids.

Among the different types of carotenoids, beta-carotene is act as precursor of vitamin A (or provitamin A) which means, it convert into vitamin A in the body and found in all yellow-orange pigment containing foods. The utilization efficiency of beta-carotene is generally considered to be 1/6^th for humans. The recommended intake of beta-carotene is 2-4 mg/d.

Beta-carotene (mg/100g edible portion) content of common foods-

Apple -0.1, Apricots – 1.6 ,Asparagus – 0.5, Beans – 0.4Broccoli – 1.5, Carrots – 6.6, Cherries – 0.6, Mango – 2.9, Sweet potato – 5.9, Tomatoes – 0.5, Water melon – 0.4.

Health benefits :

1. Among carotenoids, beta-carotene (provitamin A) helps to boost immunity because of high vitamin A activity.

2. Carotenoids are act as anti-oxidants, improve cognition in the humans.

3. Many epidemiologic studies indicate that high intakes of carotenoid containing fruits and vegetables are associated with decreased risk of cancer and heart related disorders.

4. These carotenoids fight against many cancer disorders like breast cancer, lung cancer, and prostate cancer further help to prevent damages.

5. Strenuous exercises may raise the oxygen consumption with an increase in production of free radicals. In that case, eating carotenoid rich foods may protect tissues against oxidative stress.

6. Skin health – due to distribution of carotenoids in skin, they are able to absorb light from the UV rays, which helps reduce sun burn and skin aging.

7. Due to antioxidant activity carotenoids prevent damage lead from premature aging, atherosclerosis, cataracts and age related macular (related to eye) degeneration.

8. Vision – for normal visual function carotenoids are needed.

9. These also improve the immune function in elderly and non-smoking people.

With such benefits from carotenoids, the Government has decided and implemented to fortify foods with directly as Vitamin A in order to supplement and improve each individual’s health. Some of the common Vitamin A fortified foods are – golden rice (rice fortified with beta-carotene), milk, wheat flour, edible oil, bread and baby foods.