There are many benefits of beta carotene. This natural pigment, present mainly in many plants, is responsible for the vibrant color of some red, orange and yellow vegetables. They are all good for general health.
In food, when consumed, as a result stimulates the production of vitamin A, also known as retinol. It acts in the metabolization of proteins by the liver, in such a way that it is important for health and especially for the prevention of diseases.
In addition, it has antioxidant action. This means that it helps protect against the harmful effects of free radicals and actually strengthens the immune system and the respiratory system.
According to nutritionist Adriana Stavro, there is no set dose for beta-carotene consumption. It is important to eat at least five servings a day, including fruits, vegetables and legumes.
“Most people can get enough beta-carotene through healthy eating. And there is no need to use supplements, as long as they eat a variety of vegetables. Pregnant or breastfeeding women certainly need a larger amount, ”she explains.
Foods rich in beta carotene
Beta-carotene is basically concentrated in red, orange or yellow fruits and vegetables and in some others, such as:
Carrot
Mango
Beet
Khaki
Tomato
pumpkin
Damascus
Eggplant
Watermelon
Strawberry
Corn
Papaya
Peppers
Dark green leaves
Potatoes
Broccoli
Spinach
Lastly, whole grains and some high-fiber foods, such as oatmeal, and other grains, such as beans and lentils, are also foods high in beta-carotene.
Main benefits of beta carotene
In addition, according to the nutritionist, the main benefits of beta-carotene are for bones, skin, eyes, immune system and women’s health. So she explains each of them better.
Beta carotene is good for the skin
Due to its antioxidant effects, beta-carotene is primarily an ally for skin health. Therefore, it increases defenses against UV radiation.
It also helps maintain a smoother appearance by helping to restore elasticity and remove dead cells. It can be said that they are anti-aging foods.
Eventually it also contributes to a faster and more even tan.
Beta carotene is essential for eye health
Diets rich in beta-carotene can help protect the cornea and the structure of the eyes. Then the risks of inflammations such as conjunctivitis decrease.
In addition, it acts against age-related macular degeneration (AMD). This problem is one of the main causes of irreversible blindness in the elderly.
It is key to having strong and healthy bones
Beta-carotene helps stimulate bone growth. And also the strengthening of the teeth. In short, this makes its consumption also very important mainly for children. After all, they are in the development stage.
Beta-carotene is also an ally of women’s health
Some studies have shown that high levels of beta-carotene in the body can help reduce the risks of breast cancer. It can also increase the chances of a cure should the disease develop.
Nails and hair
Vitamin A stimulates the production of collagen. This protein helps not only to ensure firmer skin. She also makes hair and nails grow stronger.
Consuming beta carotene increases immunity
The immune system is one of the main beneficiaries of beta-carotene consumption, since its antioxidant power is high. Therefore, it helps prevent the flu and some infections.
Some effects of beta carotene appear short-term. They are primarily those related to the skin. However, others can only be observed in the long term, which are the most related to health.
“To guarantee all the benefits of beta-carotene, the ideal is to consult a nutritionist. He will know how to say the correct amounts to be consumed. However, this is something that varies according to the individual needs and lifestyle of each one, among other factors, ”says the professional.
Eventually, when needed, it can be consumed in capsule supplement form. They are easily found in pharmacies. But this should be done only with the appointment of a professional.
And I need to be careful not to consume beta carotene in excess. Although it does not cause any toxic or harmful reactions to the body, it can cause the skin to turn a yellow-orange hue.
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