Almost from childhood, we hear that on our table should be more vegetables and fruits. They contain vitamins and minerals, which are so necessary for our body to function properly. Carotenoids can also be attributed to this. What it is? What role do these substances play in the body? Let's consider further.
What are carotenoids
These are the very substances that make vegetables and fruits yellow, orange. The plant body needs carotenoids to absorb solar energy. It should be noted that color pigments are present in absolutely every representative of the kingdom of living organisms.
Among all known pigments, they are the most common and are presented in a wide variety.
Carotenoid properties
Different groups of these compounds have different ability to absorb sunlight. But there are some properties that combine them:
- Carotenoids do not dissolve in water.
- They have good solubility in organic solvents: benzene, hexane, chloroform.
- Able to be selectively absorbed on mineral absorbents, this property is used to separate them by chromatography.
- In its pure form, carotenoids have high lability: they lend themselves well to sunlight, are sensitive to oxygen, can not withstand strong heating, exposure to acids and alkalis. Under the influence of these negative factors, the carotene dye is destroyed.
- As part of protein complexes, carotenoids become more stable.
Varieties of Carotenoids
Despite the fact that all substances belong to the same group and have a similar structure, they are classified according to color pigmentation into 2 groups:
- Carotenes. These are orange hydrocarbons . There are no oxygen atoms in the structure.
- Xanthophylls - are painted in various colors, ranging from yellow to red.
Carotenoids are:
- Alpha carotene. It is found in large quantities in orange-colored vegetables. Once in the body, it can turn into vitamin A. A lack of alpha-carotene leads to the development of cardiovascular pathologies.
- Beta carotene. Contained in yellow fruits and vegetables. Protects the body from the harmful effects of free radicals. It is a powerful antioxidant that can be called a defender of the immune system.
- Lutein. It protects the health of the retina, protecting it from the harmful effects of ultraviolet radiation. With regular use, it reduces the risk of developing cataracts by 25%. A lot of lutein is found in spinach, cabbage, zucchini and carrots.
- Beta cryptoxanthin. It reduces the risk of developing inflammatory pathologies, especially rheumatoid arthritis and other joint diseases. It is found in large quantities in citrus fruits, pumpkin, and sweet pepper.
- Lycopene. It is directly involved in the normalization of cholesterol metabolism. Prevents the development of atherosclerosis, helps fight excess weight. Suppresses the development of pathogenic intestinal microflora. The source of lycopene are tomatoes, tomato paste, watermelons.
All types of carotenoids play an important role in the life of living organisms.
The role of carotenoids
Consider the value of these pigments for humans:
- Carotenoids are substances that are provitamins of vitamin A. It is not produced in the body, but is needed for normal life.
- They have an effect on the condition of the skin and mucous membranes.
- Carotenoids perform an antioxidant function.
- They have an immunostimulating effect.
- Prevent chromosomal mutations.
- They take part in genetic cancer cell killing programs.
- They have an inhibitory effect on the process of cell division.
- Suppress oncogenes.
- Inhibit the development of inflammatory processes that lead to degenerative diseases.
- Support the health of the organs of vision.
- Activate enzymes that destroy harmful substances.
- They have an effect on the regularity of the menstrual cycle in women.
- Helps maintain water balance.
- Contribute to the transport of calcium across the cell membrane.
- In the human body, carotenoids are substances that are also used as a supply of oxygen in the neuronal respiratory chain.
The list shows that carotenoids play an important role in the body, and since they cannot be synthesized, they must come from outside.
Natural sources of coloring pigments
All yellow fruits and vegetables contain carotenoids. These substances were also found in greenery, simply because of the green chlorophyll, they are invisible, and in the autumn period they give the leaves a bright color.
Among the main sources of carotenoids are:
- Palm oil. He is considered a leader in the content of coenzyme Q10, vitamin E and carotenoids.
- Carrot.
- The fruits of mountain ash.
- The pepper is orange.
- Corn.
- All citrus fruits.
- Persimmon.
- Apricots
- Pumpkin.
- Rosehip.
- Peaches.
- Tomatoes
- Sea buckthorn.
Pigments were also found in flowers, for example, calendula petals are rich in carotenoids, plant pollen. They are contained in egg yolk, and in some varieties of fish.
The process of assimilation of pigments in the human body
After these substances enter the body, the assimilation process begins in the small intestine with the participation of a certain group of enzymes. But in the process of research it was found that the assimilation of carotenoids occurs better if finely ground products are used and subjected to heat treatment.
Important for complete assimilation and the presence of fat. For example, if only about 1% of carotenoids are absorbed from raw carrots, then after adding oil, the percentage will increase to 25.
Vitamin A Ampoules
If an insufficient amount of carotenoids enters the body with food, then this problem can be solved by taking synthetic multivitamins containing these substances. Manufacturers release funds in the form of:
In addition to vitamin A, other components may also be contained:
- Vitamins of group B.
- Vitamin C.
- Folic acid.
- Nicotinamide.
- Biotin.
- Pantothenic acid.
- Calcium.
- Vitamin K.
- Phosphorus.
- Iodine.
- Magnesium and iron.
- Silicon and vanadium.
- Molybdenum and selenium.
Vitamin A in ampoules should be taken only after consulting a doctor so as not to provoke an overdose.
Carotenoid dosage
If the food contains little carotene (what it is, we have already considered), then it is necessary to take synthetic drugs.
The dose per day should be at least 25,000 IU of vitamin A. In the presence of some pathologies, it will be necessary to adjust the dose, reducing or increasing it.
For better assimilation, it is necessary to divide the daily norm into two doses. The dosage also depends on whether a vitamin complex or supplement containing only one type of carotene is taken: alpha-carotene, beta-carotene, lycopene.
It must be borne in mind that a day in an adult human body, vitamin Carotene should be supplied in an amount of 2-6 mg. For example, one carrot contains 8 mg, but do not forget that not all of the amount will be absorbed by the body.
Who is indicated for taking carotenoids
It is especially recommended to take synthetic carotenoids in the following cases:
- To reduce the risk of developing oncological pathologies of the prostate gland, lungs.
- To protect the heart muscle from disease.
- In order to reduce the rate of development of age-related changes in the retina.
- To strengthen the immune system.
The main effect of their use is due to the fact that carotenoids are natural antioxidants. Molecules can neutralize unstable free radicals. But it should be noted that, despite the similarity between each other, each group of carotenoids has its own effect on a certain type of tissue in the human body.
Not all types of carotenoids with equal success turn into vitamin A, it is best obtained with beta-carotene, but alpha-carotene and cryptoxanthin are capable of such metamorphoses, but to a lesser extent.
Contraindications
It is not recommended to take additional synthetic carotenoids during the period of gestation. High doses of these substances can be dangerous for the developing fetus.
It is also not necessary to combine the intake of vitamins with therapy with other drugs. Before use, be sure to consult your doctor.
Side effects
If enough carotene-containing foods are fed into the food (you already know what it is), and synthetic vitamins are also taken, there is a risk of overdose and the development of side effects. The first sign will be the staining of the skin on the hands and feet in orange. This does not represent a danger, with a decrease in dosage, everything comes back to normal.
If there is a simultaneous intake of various groups of carotenoids, then they interfere with the assimilation of each other, and in some cases can harm the body.
Before using such substances, especially in the presence of chronic pathologies, it is necessary to consult a doctor.
Carotenoids in disease prevention
If these substances will be ingested constantly and in sufficient quantities, they can play a preventive role in the prevention of certain pathologies:
- Protect from many types of cancer. For example, lycopene inhibits the development of cancer cells in the prostate gland. In the course of research, it was found that the regular use of dishes containing tomatoes that are rich in lycopene reduces the risk of developing prostate cancer by 45%. This carotenoid is also able to protect against cancer of the stomach and digestive tract.
- Alpha-carotene reduces the risk of cervical cancer, and lutein and zeaxanthin will protect against lung cancer.
- Consumption of carotenoids reduces the risk of developing cardiac pathologies. The constant presence of these substances in food reduces the risk of heart attack by 75%.
- All carotenoids do an excellent job with bad cholesterol.
- The risk of macular degeneration on the retina is reduced, which causes blindness in old age.
- Carotenoids prevent damage to the lens.
- The risk of cataracts is reduced.
Carotenoid Tips
You can give some facts and give useful recommendations on the use of this group of substances.
- It should be borne in mind that in women who protect themselves from unwanted pregnancy by taking oral contraceptives, the amount of carotenoids in the body decreases.
- During menopause, the same trend is observed, which indicates the need for synthetic drugs.
- Heat-treated tomatoes contain much more lycopene than fresh fruits. And the presence of oil in sauces improves its absorption.
- Lycopene helps prevent myocardial infarction, especially pronounced in non-smoking men. But large doses of carotenoids are dangerous for smokers, there is a danger of developing lung cancer.
- Carotenoids are also found in green vegetables.
- It must be remembered that during prolonged storage, carotenoids disintegrate, the same thing happens when exposed to light. Therefore, we can say that carrots from the supermarket already practically do not contain these useful substances.
It would seem that with such an abundance of products a modern person cannot experience a deficiency of carotenoids, but, as experts say, almost 40-60% of the adult population do not receive these substances with food. That is why nutrition should be varied and rich in fruits and vegetables.
If this is not the case, you need to buy synthetic vitamins and dietary supplements to ensure the full functioning of the body.