Carotenoids are naturally present pigments in roots, leaves, seeds, fruits and flowers, which are also found, albeit to a lesser extent, in animal foods such as eggs, meat and fish. The most important carotenoids for the body and the most abundant in the diet are lycopene, beta-carotene, lutein and zeaxanthin, which should be ingested because the body cannot produce them.
These substances have an antioxidant and photoprotective action and interact with other antioxidants, strengthening the immune system and protecting cells from oxidative damage.
- Since carotenoids are not free in food.
- But are associated with proteins.
- Fibers and polysaccharides.
- For absorption to occur it is necessary to release.
- Which can occur during bodily processes.
- Such as chewing or hydrolysis in the stomach.
- But also during preparation.
- Therefore the importance of cooking food.
- In addition.
- Most carotenoids are fat-soluble.
- So their absorption is improved if they are associated with fats.
- Such as olive oil.
- For example.
Beta-carotene is a substance that gives orange and red to fruits and vegetables, being the most abundant in food. Some of this carotenoid becomes retinol, a vitamin that is very important for the proper functioning of the body.
Beta-carotene has antioxidant properties that prevent DNA damage and reduce the risk of certain cancers.
In addition, this carotenoid also has a photoprotective action when the skin is exposed to the sun, due to its participation in the chemical reactions of the epidermis, blocking the sun rays and antioxidants, also delaying the appearance of solar eruptions.
Foods rich in beta-carotene include carrot, pumpkin, spinach, kale, green turnip, cantalupe melon and burití. See the full list of foods rich in beta-carotene.
A good way to increase the absorption of beta-carotene from food is to eat carrot or squash after cooking, as they have a much higher bioavailability, are better absorbed and in greater quantities.
Lycopene is a carotenoid that also has antioxidant action, responsible for the red coloration of food. This substance also protects against UV-induced erythema and reduces enzymes that degrade collagen, elastin and mitochondrial DNA, helping to maintain healthy skin and delaying aging.
In addition, it also helps prevent certain types of cancer and improves vascular function, thus preventing the development of cardiovascular disease. Learn more about the benefits of lycopene.
Foods that contain lycopene include tomatoes, red guava, papaya, cherry and seaweed.
The heat treatment of some of these foods improves their absorption. In addition, in the case of tomatoes, if heat treated and an oil is added, such as olive oil, their absorption can increase by 2 to 3 times compared to fresh tomato juice.
Lutein and zeaxanthin are carotenoids found in great abundance in the retina, in the eye, protecting it from photooxidant damage and preventing the development of visual disturbances. These carotenoids have beneficial effects in the prevention and progression of macular degeneration caused by aging, which is one of the leading causes of blindness in people over 65 years of age.
In addition, they also contribute to the prevention of certain types of cancer. See the other benefits of zeaxanthin.
Foods rich in lutein and zeaxanthin include basil, spinach, parsley, kale, peas, broccoli and corn. Learn more about lutein.