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Beta Carotene

by Richard Boettner

Bright orange, dark green and yellow not only have eye appeal, they are also good for your health. It has been long recommended choosing fruits and vegetables with deep rich variety of colors for their abundance of Vitamins, Minerals and Micro-nutrients among other beneficial nutrients. More than 500 of these nutrients belong to a group of nutrients called Carotenoids. One such nutrient is Beta-carotene, a yellow-orange carotenoid found in many orange colored vegetables and fruits, as well as dark green leafy vegetables.

Beta-carotene is a precursor to Vitamin A that is changed by the body to Vitamin A, also known as retinol. Vitamin A is a needed nutrient for healthy eyes and skin. In addition, Beta-carotenes role as an anti-oxidant, helping reduce free radicals that may promote tumor growth and increase the aging process.

Research on Beta-carotene supplements to test whether it would prevent or reduce the risk of cancer or heart disease have so far has not proven effective. This may only prove that taking a supplement is not as effective as the real thing, which comes bundled with a variety of nutrients, as Mother Nature intended, that are not present in a pill. Some studies have shown an increase in lung cancer for smokers who took Beta-carotene supplements. Conclusions from research have most experts agreeing that taking large amounts of any one nutrient is not beneficial, and in some cases may be harmful. So, get your nutrients the way Mother Nature intended, from your food, not supplements.

On the other hand, Beta-carotene from food sources may help decrease the risk of cancer. For years, studies have shown a lower incidence of cancer among other chronic diseases in people who consume high amounts of a variety of fruits and vegetables that may contribute to their beneficial effect. It is likely that many substances, from a large variety of foods, work together to provide protection, so it is best to get Beta-carotene from food.

Foods high in Beta-carotene include carrots, sweet potatoes, apricots, winter squash, pumpkin, cantaloupe and mangoes. Other good sources, dark green leafy vegetables such as kale, collard greens, spinach, leaf lettuce and broccoli. Beta-carotene becomes more available to the body when vegetables are lightly cooked, chopped or pureed. A salad in a blender is a quick way to get a variety of nutrients that are easy to assimilate, digest.

Beta-carotene is not recognized as an essential nutrient, the same way as Vitamin A is, truly a mistake by the establishment, so there is no recommended intake levels for Beta-carotene. Being less toxic than Vitamin A is at higher doses, as the body only converts as much Beta-carotene to Vitamin A as it needs.

Beta-carotene requirements for healthy bodies can be easily met with adequate fruit and high amounts of vegetable consumption. It is recommended to eat three time more vegetables than fruits. Such a diet supplies about five to six milligrams (mg) or 8,000 to 10,000 International Units (IU) of Beta-carotene daily. When consuming 30 milligrams or more of beta-carotene daily from supplements may cause yellowing of the skin, especially the palms of the hand and soles of the feet. This condition usually disappears when Beta-carotene intake is temporarily stopped and the resumed at lower amounts after the color has left the skin. If your body has high blood levels of Vitamin A, it will convert less beta-carotene to Vitamin A.

An ideal balanced diet of three to four fruits and seven to ten vegetable servings daily, along with grains and a healthy lifestyle, which includes exercise, is best over popping pills while following less than ideal lifestyle.

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