Carotenoids are a family of naturally occurring, fat-soluble plant pigments responsible for the bright yellow, orange, and red colors of many fruits and vegetables. More than 600 carotenoids have been identified, although only a few are commonly found in the human diet. Some carotenoids, including beta-carotene, alpha-carotene, and beta-cryptoxanthin, can be converted into vitamin A. Others, such as lycopene, lutein, zeaxanthin, and astaxanthin, cannot be converted to vitamin A but have important health benefits of their own.
For many years, carotenoids were valued primarily because they serve as a source of vitamin A, which is essential for healthy vision, immune function, reproduction, and normal growth. Today, researchers recognize that carotenoids do much more. Many act as powerful antioxidants, helping protect cells from damage caused by free radicals. They also appear to support healthy immune function, reduce inflammation, improve communication between cells, and help maintain the normal regulation of cell growth. These effects may help explain why diets rich in carotenoid-containing foods are associated with a lower risk of several chronic diseases.
Different carotenoids tend to accumulate in different tissues and perform specialized functions. Lutein and zeaxanthin concentrate in the retina, where they help protect the eyes from blue light and oxidative damage. Lycopene, found primarily in tomatoes, watermelon, and pink grapefruit, has been extensively studied for its potential role in prostate and cardiovascular health. Astaxanthin, found in salmon, trout, shrimp, and certain algae, is one of the most potent natural antioxidants identified and may support eye, skin, muscle, and brain health.
Excellent dietary sources of carotenoids include carrots, sweet potatoes, winter squash, pumpkin, mangoes, apricots, cantaloupe, spinach, kale, collard greens, broccoli, tomatoes, watermelon, red peppers, and other deeply colored fruits and vegetables. Because carotenoids are fat-soluble, they are generally absorbed better when eaten with a small amount of healthy fat, such as olive oil, avocado, nuts, or seeds.
Eating a wide variety of colorful fruits and vegetables is one of the best ways to obtain the many different carotenoids. While individual carotenoid supplements may be appropriate in certain situations, research consistently shows that people who eat diets naturally rich in a variety of carotenoids tend to have better long-term health than those who rely on supplements alone. Click for more on carotenoids.
